** Only a 9 am class today… with potluck following** Come dressed in your Halloween fun colors and bring your yummies. MetCon Partner WOD For Time 100 OHS (135/95) 80 C2B 60 Power Snatches (135/95) 40 T2B 20 Squat… Read more »
Sometimes supporting each other looks like riding the bike next to each other with no breath to cheer. Sat Morning Partner WOD For Time 500m Row 28 Thrusters (95/65)* 400m Row 21 Thrusters 300m Row 15 Thrusters 200m Row… Read more »
Throw back to a sledding day at the old location. Some people slide across the lot faster than others. Do you like sledding? Sat Partner WOD AMRAP 20 10 Power Cleans (185/130) 30m Sled Pull (4×45/ 3×45) *IGYG format, repeat of… Read more »
Nikki and Rob celebrating their victories. Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds “Definiteness of purpose is the starting point of… Read more »
Are you ready to go sledding this weekend? Snow not included. Sat Morning Partner WOD 5 RFT (EACH) 15 Burpees 100m Sled Pull (2×45/ 2×35) IGYG format “I attribute my success to this: I never gave or took… Read more »
****Reminder only 8 AM and 9:30AM classes for Monday **** Partner WOD For Time 100 Hang Power Cleans (135/115) 5 HSPU* 10 Pistols* 15 Pull ups **Partner one starts on HPC, when fails Partner 2 starts with movements and ends with… Read more »
Partner “Kelly” 6 RFT 400m Run 30 Box Jumps (24/20) 30 WB (20/14) *Option 1: alt movements, Option 2: IGYG Friends don’t let friends workout alone.
Breanne flying through some box jumps. Sat Partner WOD AMRAP20 * 400m Sandbag Carry (40/30) AMRAP part: 10 HSPU 10 Power Cleans (155/110) *P1 does carry, while P2 works AMRAP portion Score is the AMRAP (rounds + reps) “Limitations live… Read more »
Miles & Scott getting in friend time between biking sessions. Partner WOD AMRAP 24 (IGYG) 75m Sled pull (Forward) 75m Sled pull (backward) 15 Pull ups *Rx+: 8 BMU “Believe in yourself! Have faith in your abilities! Without… Read more »
Gracie waiting with a ball, ready for you to throw it. Partner WOD For Time 60 HSPU/ Push ups 50 T2B 40 FSQ (155/110) 30 Am Swings (24/16) – Synchronized 60 Goblet Lunges (24/16)- Synchronized “Only I can… 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!