With improved fitness comes improved health. And a host of other really fun and good for you things! MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »
Don’t miss out on this chance to make it in here for an entire week for free! MetCon (last completed 7/19/16) 5 Rounds for Time 5 Power Snatches (135/95) 250m Row* *Can sub 15 burpees if out of rowers *12min… Read more »
Strength is empowering. Knowing you are strong is a wonderful feeling, right Jenn? WL 15 – 20min to find 1RM Squat Snatch MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »
Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
Hari was going to snatch and he was going to snatch no matter what! THERE IS NO 10AM FREE CLASS THIS WEEK. WE ARE DOING OUR 12 DAYS OF CHRISTMAS WOD AND OUR IHCF HOLIDAY PARTY, INSTEAD. Next week,… Read more »
Happy Veteran’s Day! Find a veteran. Thank them. Find someone who is currently serving. Thank them. Maybe it’s someone you know. Perhaps it’s not. Thank them, anyway. It is because of these people that we have the ability… Read more »
How do you do cardio without a treadmill? Strength/Skill EMOM x 30 1: 30 – 50 DUs 2: 7 TNG Power Snatches (Pick Your Weight) 3: 9 Pullups *Score is weight used for the OTM Hurry up and… Read more »
9am is 9:30am today. Back to regularly scheduled class times after that! Don’t forget! WL 15-20min to find 1RM Power Snatch MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap Movin’ on up to a… Read more »
When you see intervals, you should see “go fast and then rest.” MetCon 4 Rounds of 2min Work and 2min Rest 12 Calorie Row ME Power Snatches (Pick Your Weight) *Like choose your own adventure but with power… Read more »
Let’s do a little bit of heavy work and move on to something fast… WL 5×2 Squat Snatch @ 85% of last week *2min rest between sets MetCon 21-15-9 For Time Calorie Row Burpees *8min… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.