Archive for September 2019

Warm Up:  400m Team Wall Ball Run Relay then Group PVC WOD: 5min Amrap 10 Power Cleans (115/75) 5 Pull Ups rest 2min 6min Amrap 10 S2OH (115/75) 5 C2B rest 2min 5min Amrap 10 Clean and Jerk (115/75) 5 Pull Ups SWOD: 3 rounds 50 Sled Push 25 Wall Balls (20/14) 50 HS Walk…

Warm Up:  3 Rounds Head/Shoulders/Knees Cone *5 burpee penalty then 2 rounds with KB 10 Russian KB Swing, 10 Front Rack Lunge, 10 Single Leg RDL, 10 Air Squat SWOD: 5 Sets building 2 Snatch Balance + 2 OHS WOD:  3 rounds, 12-9-6 Deadlift (225/155) DB Box Step Overs (24/20) (50/35)

Warm Up: 2 Rounds Wall Ball Burpee Line then, 3 Rounds, 5 reps w/ Light/Moderate DB Side Lunge, Bent Row, Shoulder Press, Front Squat, Renegade Rows SWOD: 5 Sets 5 rep DB Bench 2+1 Building 5 rep RDL (with Bar/KB or DB’s) 5 rep T2B WOD: 7min AMRAP 7 DB G2OH (45/25) 7 DB Up…

Warm Up: 2 Rounds Pizza Tag *5 burpee penalty then, 1 Rounds 5 Good Mornings 400m Run *Group PVC Movement Review SWOD:   Every 90 seconds for 12min Power Clean + Hang Power + Clean + Split Jerk Building to 80% Max C&J *8 working sets WOD: 4 Rounds 50′ Back Rack Walking Lunge (95/65)…

Warm Up:  3 rounds, 200m jog, with a plate 10 reps, plate hops, burpee to plate, G2OH then Group Wall Sit with Plate Pass SWOD: Back Squat 5×5 building to 90% (current 5 rep) WOD:  5 rounds 10 Power Snatch (95/65) 15/12 Cal Row *16min Time Cap PWOD: Group Stretch Mindset:  “Service to others is…

Don’t forget YOGA tomorrow 9/14/2019 at 7:30am  Warm Up:   4 rounds 30 sec Deadhang 250m Row 15 Weighted Step Ups SWOD:  4 rounds 100m Sandbag/Odd Object Carry *at the shoulders 500m Row 50 Ft Handstand Walk/100 Ft Bear Crawl/5 Wall Walks WOD:  10min Amrap 12 Box Jump Overs (24/20) 1 Rope Climb 12 Sit…

Warm Up:   Group Stretch then 2 rounds 10reps Burpees, Pull Ups, Air Squats, Sit Ups SWOD: Every 2min for 16min Back Squat 3 rep Strict Press 3 rep *2 bars, resting between sets ** Start Light ** Strict Press from the floor WOD: 12min AMRAP 12 OH Walking Lunge with DB (40/25) 200m Run…

The September 11 attacks were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001. The attacks killed 2,996 people, injured over 6,000 others, and caused at least $10 billion in infrastructure and property damage. Additional people died of 9/11-related…

Nutrition Challenge: Calories In Calories Out, How well do you know your body? Oct 1- Nov 10 $30.00 for Members. $50.00 for Non-Members The goal is to learn what your body needs to perform at the level you intend but also lose weight. Hence Calories In.. Calories Out. You need to be in some form…