** 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 »
Erick knocking out those push ups last week. For Time 100 DB Reverse Lunges (50/35) ** EMOM – push ups Rx+: 10 push ups, Rx: 7 push ups, Sx: 5 push ups “I can’t change the direction of… Read more »
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 »
Caught the class in different parts of the power snatch last week. EMOMx15 1: 5 Power Snatches (115/80) 2: 6 ea Front Rack Rev Lunges (115/80) 3: 15 Hollow Rocks “The most powerful weapon on earth is the… Read more »
Look Mom, one handed handstands! Kristen knocked out those shoulder touches during her handstand holds on Monday. Strength Day 5xME Pull Ups 10 Ea Deficit Revers Lunges Then L-Sit Holds or HKC Planks “Don’t dry because it’s over,… Read more »
Payton doing some OH lunges this past summer. For Time 30-20-10 Burpees Db Reverse Lunges (50/35) “Never say never because limits, like fears, are often just an illusion.” – Michael Jordan
Gracie just getting in one more nap. Strength 6×5 each DB Reverse Lunges *Score is weight/DB “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you… Read more »
Scott working up to his 1RM Squat Snatch. 10min AMRAP 10 L DB Power Snatch (30/20) 10L DB OH Reverse Lunges (30/20) 10 R DB Power Snatch 10 R DB OH Reverse Lunges *Score= Reps ** Rx+: 40/25 … Read more »
Can’t be shy about them double unders anymore, eh, Brooke? BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows MetCon For Time 50… Read more »
Fitness is a great thing. It can protect you from chronic sickness. Strength/Skill 3RM Each Leg Barbell Reverse Lunge *Score = weight MetCon Death by Pushups Pullups *1ea, 2ea, 3ea, etc. until you cannot complete the work in… 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!