** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work. 4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »
goblet reverse lunges
Working together as a family, makes the world go round. Here’s a throw back Gracie supervising Jen & Chris to getting the new place ready. Partner WOD 50-40-30-20-10 Russian Swings (24/16) *20 Alt Goblet Reverse Lunges b/n Rds (24/16)… Read more »
During this season of hustle & bustle; be sure to find time to rejuvenate. E3MOM x 10 15/12 Cal Row 10 Burpees over Rower 16 (total) Goblet Rev Lunges (24/16) “Happiness is like a butterfly which, when pursued,… Read more »
The last day of Free Week is here! I hope you were able to wet your whistle and give it a try! MetCon For Time KB Goblet Reverse Lunges (24/16) Sx = 60 Rx = 80 Rx+ =… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!