Tuesday 6.2.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Back to the Gym: Week 4 Schedule Click HERE Yoga: Wednesday: 6:30PM Sunday: 10AM Warm-up: Coaches Choice Strength: Front Squat Take 10min to build to a moderate 3Rep Use rep sequence: 5-4-3-3-3… Conditioning: 21-18-15-12-9-6-3 Front Squat 250m Row Rx’d: 75#/55# Rx’d+: 95#/65# … Read more
Monday 6.1.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Back to the Gym: Week 4 Schedule Click HERE Yoga: Wednesday: 6:30PM Sunday: 10AM Warm-up: Coaches Choice Strength: Clean and Jerk (Power Clean Push Jerk) Take 10min to build to a heavy-ish 1Rep Use rep sequence: 4-3-2-1-1-1 Conditioning: AMRAP 15min 1 Round … Read more
Friday 5.29.20
Announcements: May Challenge: Ends Sunday! Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Ends Sunday! Click HERE for Weekly Challenge Yoga: Wednesday: 6:30pm Sunday: 10AM Warm-up: Coaches Choice Prep: Power Snatch Take 3-4sets to build to a moderate 3Rep (over warm-up) 10min time limit Workout: AMRAP 15min 250m Run 16 Pull-ups 8 … Read more
Thursday 5.28.20
Announcements: May Challenge: Ends Sunday! Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Ends Sunday! Click HERE for Weekly Challenge Yoga: Wednesday: 6:30pm Sunday: 10AM Warm-up: Coaches Choice Prep: Lunge (Forward, Reverse, Combo, & Jumping) Toes to Bar Reverse Burpee Workout: AMRAP 18min 200m Run 30 Lunges 15 Toes to Bar 10 … Read more
Wednesday 5.27.20
Announcements: May Challenge: Ends Sunday! Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Ends Sunday! Click HERE for Weekly Challenge Yoga: Wednesday: 6:30pm Sunday: 10AM Warm-up: Coaches Choice Prep: Front Squat Thruster Cluster Workout: AMRAP 5min Buy-In: 100 Double-unders Into Max Rounds: 6 Lateral Burpees 12 Front Squats -Rest 3min- AMRAP 5min … Read more
Tuesday 5.26.20
Announcements: May Challenge: Ends Sunday! Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Ends Sunday! Click HERE for Weekly Challenge Yoga: Wednesday: 6:30pm Sunday: 10AM Warm-up: Coaches Choice Prep: Deadlift Take 3-4sets to build to a moderate/light 3Rep (over warm-up) 10min time limit Workout: 16 Rounds 20sec Deadlifts 10sec Rest 20sec “Core” … Read more
Monday 5.25.20
9AM: Memorial Day Workout Virtual “Murph” Time line: We will start the workout at 9:05am Please be warmed-up and ready to go! Warm-up: Athletes Choice Recommended: General: 200m Run 20 Mini Mt. Climbers 10 Alt. Spider Man Stretch 5 Plank to Down Dog Specific: 5 Kips 5 Jumping Pull-ups 5 Three-count Push-ups 5 Three-count Squats Then: … Read more
Saturday 5.23.20 & Sunday 5.24.20
Announcements: Virtual Murph: Monday 5.25.20 9AM May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Click HERE for Weekly Challenges Yoga: Wednesday: 6:30PM Sunday: 10AM Back to the Gym Week Schedule: Click HERE to view Open Gym: 9am 10am 11am Reserve your spot through Wodify
Friday 5.22.20
Warm-up: Coaches Choice Prep: Push-press & Deadlift Take 1-2sets to build to your workout weight Workout: AMRAP 22min 5 Pull-ups 10 Push-press 15 Deadlifts 20/15 Cal Bike/Ski Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: Strict Pull-ups 115#/85# 3 Athletes will be on Bike, 3 on Skier
Thursday 5.21.20
Warm-up: Coaches Choice Prep: Box Jumps Toes to Bar Russian KB Swing Workout: AMRAP 20min 27 RKB Swings 21 Box Jumps 18 Toes to Bar 200m Run Rx’d: 53#/35# KB Rx’d+: 70#/53# KB
Wednesday 5.20.20
Warm-up: Coaches Choice Prep: Power Snatch Take 2-3sets to build to your working weight Workout: 5 Rounds AMRAP 3min 3 Power Snatch 6 Push-ups 9 Air Squats Rest 1min Between Rounds Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85#
Tuesday 5.19.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Wednesday: 6:30pm Sunday: 10AM Back to the Gym Week 2 Schedule: Click HERE to view Warm-up: Coaches Choice You may start your warm-up early in the Red Room Prep: Double-unders Burpees Workout: 1 … Read more
Monday 5.18.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Sunday: 10AM Back to the Gym Week 2 Schedule: Click HERE to view Warm-up: Coaches Choice You may start your warm-up early in the Red Room Strength: Hang Power Clean Take 10min to … Read more
Saturday 5.16.20 & Sunday 5.17.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Sunday: 10AM Back to the Gym Week 2 Schedule: Click HERE to view Open Gym: 9am 10am 11am Reserve your spot through Wodify
Friday 5.15.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Sunday: 10AM Back to the Gym Week 2 Schedule: Click HERE to view Warm-up: Warm-ups will be done in the Red Room, ideally 15min before class start time. They will be posted to … Read more
Thursday 5.14.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Tonight: 6:30pm Back to the Gym Week 1 Schedule: Click HERE to view Warm-up: Warm-ups will be done in the Red Room, ideally 15min before class start time. They will be posted to Wodify … Read more
Wednesday 5.13.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Tonight: 6:30pm Back to the Gym Week 1 Schedule: Click HERE to view Warm-up: Warm-ups will be done in the Red Room, ideally 15min before class start time. They will be posted to Wodify … Read more
Tuesday 5.12.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Wednesday: 6:30pm No 9am Zoom Class on Saturday’s: (There will still be a workout posted to WOD@HOME) Back to the Gym Week 1 Schedule: Click HERE to view Warm-up: Warm-ups will be done in the … Read more
Monday 5.11.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Wednesday: 6:30pm No 9am Zoom Class on Saturday’s: (There will still be a workout posted to WOD@HOME) Back to the Gym Week 1 Schedule: Click HERE to view Warm-up: Warm-ups will be done in the … Read more
Saturday 5.9.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Sunday: 10am No 9am Zoom Class Saturday: (There will still be a workout posted to WOD@HOME) Equipment Drop-off: Today: 3:30pm to 5:30pm Saturday: 9am to 10:30am Back to the Gym Week 1 Schedule: Click HERE … Read more
Friday 5.8.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Sunday: 10am No 9am Zoom Class Saturday: (There will still be a workout posted to WOD@HOME) Equipment Drop-off: Today: 3:30pm to 5:30pm Saturday: 9am to 10:30am Back to the Gym Week 1 Schedule: Click HERE … Read more
Thursday 5.7.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Sunday: 10am Cooking With Chrissy: Thursday 6:30pm No 9am Zoom Class this Saturday Equipment Drop-off: Friday: 3:30pm to 5:30pm Saturday: 9am to 10:30am Back to the Gym Week 1 Schedule: Click HERE to view
Wednesday 5.6.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Tonight: 6:30pm Cooking With Chrissy: Thursday 6:30pm No 9am Zoom Class this Saturday Equipment Drop-off: Friday: 3:30pm to 5:30pm Saturday: 9am to 10:30am Classes: Plan B – Video coming today
Tuesday 5.5.20
Announcements: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Wednesday: 6:30pm No 9am Zoom Class this Saturday Equipment Drop-off/Reopening/Classes: This Saturday?? Next week? Classes, Times, Duration? Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating … Read more
Monday 5.4.20
Announcements: Build a Box: May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to log reps May Running Challenge: Check your email. Click HERE for Week-1 Challenge Yoga: Wednesday: 6:30pm Equipment Drop-off/Reopening/Classes: This Saturday?? Next week? Classes & Times? Mindset Monday: The Ultimate Rule of Positive Energy: Your positive energy and vision must be greater than anyone’s … Read more
Saturday 5.2.20
May Challenge: Murph Prep: Pull-up/Push-up/Squat Click HERE to SIGN-UP and log reps Yoga: Sunday: 10am Protein Pick-up: Today: 10:30am-11:15am
Friday 5.1.20
Bright Spot Friday: After 9am and 5:30pm Metcon May Challenge: Murph Prep: Push-up/Pull-up/Squat Click HERE to SIGN-UP and to enter daily reps Yoga: Sunday: 10am
Thursday 4.30.20
May Challenge: Murph Prep: Push-up/Pull-up/Squat Click HERE to SIGN-UP and to enter daily reps May Running Challenge: Details today (check your email) Yoga: Sunday: 10am Nutrition/Exercise/Lifestyle Challenge: Click HERE for Daily Challenge
Wednesday 4.29.20
May Challenge: Murph Prep: Push-up/Pull-up/Squat Starts Today! (April 27th – May 31st) Click HERE for Details & Sign-up May Running Challenge: Details today (check your email) Yoga: Sunday: 10am Nutrition/Exercise/Lifestyle Challenge: Click HERE for Daily Challenge
Tuesday 4.28.20
Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today! Announcements: May Challenge: Murph Prep: Push-up/Pull-up/Squat Starts Today! (April 27th – May 31st) Click HERE for Details & Sign-up May Running Challenge: Details this week Yoga: Tonight: 6:30pm Nutrition/Exercise/Lifestyle Challenge: Click HERE for Daily Challenge