Monday 8/21/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Halting Snatch Deadlift (hip) – 3 x 3 @85%
    Snatch – 75% x 3 x 3, 80% x 2 x 2

    Skill: Bar/Ring Muscle-ups

    WOD: “Amanda”

    For time

    9-7-5 of

    Ring muscle-ups
    Snatches (135#/95#)

Sunday 8/20/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (12pm to 2pm)

Saturday 8/19/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Teams of 3 WOD” 5 rounds for time

    Shared reps. One works at a time

    100 Wall balls (20/15)
    100 V-ups
    20 Burpee box overs

Friday 8/18/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Snatch High-Pull – 3 @70%, 3 x 2 @75%
    Block (or hang) snatch (mid-thigh) – 3 x 5 @70%

    WOD: For time

    Buy-in with 60 calorie row

    then… 3 rounds of

    12 Hang Power Snatches (115#/75#)
    200m run

Thursday 8/17/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 8/16/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Clean & Jerk – 3 x 2 @75%, 2 x 2 @80%

    WOD: “Grace”

    30 Clean & jerks for time (135#/95#)


Tuesday 8/15/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Overhead Squat – 3 x 5 @70%

    WOD: AMRAP in 15 minutes

    5 Snatch balances (95#/65#)
    10 Lateral Barbell Burpees

Monday 8/14/2017

Announcements:

  • Change of schedule – August 10 to August 14
    Thursday 8/10 – 5am, 7am & 10am (no open gym)
    Friday 8/11 – 4pm, 5pm, 6pm & 6:30pm (no 3pm, no morning classes)
    Saturday 8/12 – No schedule change
    Sunday 8/13 – Closed
    Monday 8/14 – No 3pm class
  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Back Squat – 3 x 5 @75%

    Skill: Double-unders

    WOD: AMRAP in 12 minutes

    20x KB Swings (55#/35#)
    20x Double-unders
    20x Goblet Squats
    20x Double-unders
    20x Goblet Lunges
    20x Double-unders

Sunday 8/13/2017

Announcements:

  • Change of schedule – August 10 to August 14
    Thursday 8/10 – 5am, 7am & 10am (no open gym)
    Friday 8/11 – 4pm, 5pm, 6pm & 6:30pm (no 3pm, no morning classes)
    Saturday 8/12 – No schedule change
    Sunday 8/13 – Closed
    Monday 8/14 – No 3pm class
  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Box closed today.

Saturday 8/12/2017

Announcements:

  • Change of schedule – August 10 to August 14
    Thursday 8/10 – 5am, 7am & 10am (no open gym)
    Friday 8/11 – 4pm, 5pm, 6pm & 6:30pm (no 3pm, no morning classes)
    Saturday 8/12 – No schedule change
    Sunday 8/13 – Closed
    Monday 8/14 – No 3pm class
  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • WOD: AMRAP in 15 minutes

    8 Handstand push-ups
    12 Toes to bar
    19 V-ups
    66 Mountain climbers