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Tuesday October 26, 2021

START PUTTING UR THOUGHTS TOGETHER!!!! 1 week of MEMBER WODS!!! 7-10 days of ur workouts ( with very little tweaks because of class size or logistics) Warm up: 4 mins on cardio

20 Burpees

20 Sit ups


5x4 of Power Snatches 70% 1RM


100 Hollow Rocks


20 Toes to Bar

30 Bent over Rows (75/115)

40 Pull ups

50 Back Squats (75/115)

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Saturday February 24, 2024

The OPEN starts Thursday! Get signed up! WOD: Every :30 seconds for 8 mins: 1 power snatch 1 hang snatch 1 overhead squat (Do all 3 movements without putting the bar down. This should be a moderately

Friday, Feb. 23, 2024

Friday Funday WOD 3 Rounds of :90 secs each: Slam Balls Devil Dogs (35/50) Pull Ups Floor Wipers w/ press (65/95) Machine (row/bike/skier)

Thursday, Feb. 21, 2024

Skill 30 GHD's Bent over rows 1-arm rows 3x8 On off WOD 10 mins "Death by" Hang Power Cleans and Power Cleans And Deficit Push ups or Ring Push ups *begin witn Hang Pc's with power Cleans Then push

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