Don’t forget about the Mobility clinic Saturday Morning. Free for members, $10 for guests, we’ll start at 11am. WL 1rm Squat Snatch MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… 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 »
With all those brains, sometimes it gets hard to carry your head around… WL E3MOM x 5 3 Squat Snatches *Score = Weight MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap First, we’re… Read more »
Who wants gainz, anyway… Partner WOD 20min AMRAP 50 Power Snatches (75/55) 50 DB Stepups on 20″ Box (50/30) 50 Ring Rows *As long as each partner does at least 1 rep of each movement, divide the reps up… Read more »
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 »
Brant can balance on his hands. When was the last time you learned something new? WL EMOM x 10 1 Squat Snatch *+/- 85% of 1RM Squat Snatch MetCon 6min Clock 1000m Row ME T2B* *Score is total… 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 »
The rower is waiting for you… WL EMOM x 10 1 Squat Snatch *Approximately 85% of 1RM MetCon 2000m Row for Time Let’s get through hump day with a bit of a time trial on the rower
Who doesn’t like lifting some heavy weight? Slamming bars, perhaps? WL 15-20min to Find 1RM 1 Squat Snatch + 2 Overhead Squats It’s a great day to be lifting heavy and then relaxing!
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.