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 »
Chris getting out for a little sledding time… Partner WOD For Time 1 mile Sled Drag (180/130) *Alt til done “Enjoy the little things, for one day you may look back and realize they were the big things.”-… Read more »
Hallowod today. Be sure to dress up! ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod. This will give us the opportunity to go support Coach Chris & the lovely Katie at Battle in the Bluffs.****… Read more »
Payton helping his team move the sled for some reps last week. MetCon Partner 20 min AMRAP 400 Sled Pull (180/135) 20 Pull-ups 40 DB Box Stepups (50/35) 20 V-ups *Both partners must do all movements “One can choose to… Read more »
Franny during this past weekend’s TriFit Games, tossing those 65# stones over her shoulder like they were nothing. ***Today is day one of the 30 day sugar detox.*** MetCon Partner WOD :75/ station x 4 rds Sled pull (90/45)… Read more »
Be glad there are no hills or snow for today’s sledding. MetCon 8RFT (Partner WOD) 15 Strict Pull-ups 200’ forward sled pull (135/95) 200’ backward sled pull (135/95) *alternate partners **30min cap “Success at the highest level comes… Read more »
See you this Saturday at 10:30am, at Burke High School football field, for our free Bootcamp. Thanks to everyone who participated this last weekend for the start of our summer challenge. I’m excited to see where you’re all going… 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!