Tuesday 7.7.20
Warm-up: Coaches Choice Strength: Deadlift 11-9-7-5-3, ascending Light -> Moderate/Heavy Take 12min to build to a moderate to heavy(ish) 3rep (1-attempt) Conditioning: AMRAP 15min 60 Double-unders 400m Run 15 Deadlifts 1.5 Single-unders(90) Rx’d: 155#/105# Rx’d+: 225#/155# 400m Run: 1st Dumpster -> Teller Stop Sign -> 1st Dumpster ->Inside
Monday 7.6.20
Warm-up: Coaches Choice Prep: Toes to Bar Power Snatch Overhead Squats Workout: 21-15-9 Toes to Bar Power Snatch Directly into…. 9-15-21 Cal Row Overhead Squat Rx’d: 75#/55# Rx’d+: 95#/65# Cal Bike **25min time limit** Modifications: Substitutions: Power Clean Front Squat Reduced Reps: 15-12-9 / 9-12-15
Sunday 7.5.20
Open Gym: 9AM-12PM Hero WOD: “Schmalls” 800m Run Then two rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 KB Swings 10 HSPU’s Then, 800m Run Rx’d: 53#/35# KB U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine … Read more
Saturday 7.4.20
Open Gym: 9AM-12PM Hero WOD: “Zeus” 3 Rounds 30 Wall Balls 30 SDLHP 30 Box Jumps 30 Push Press 30 Cal Row 30 Push-ups 10 Back Squats Rx’d: 20#/14# WB 75#/55# Barbell 20″ Box (men & women) Body-weight Back Squats U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the … Read more
Friday 7.3.20
Announcement: 4th of July Weekend schedule: Friday: Open Gym* 9am-12pm Saturday: Open Gym* 9am-12pm Sunday: Open Gym* 9am-12pm *We will have a Hero WOD programmed for each of the 3 Open Gym sessions Workout: Hero WOD Mash-up: “Murph” meets “Loredo” Pick one or do both! “Murph” 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile … Read more
Thursday 7.2.20
Announcement: 4th of July Weekend schedule: Friday: Open Gym* 9am-12pm Saturday: Open Gym* 9am-12pm Sunday: Open Gym* 9am-12pm *We will have a Hero WOD programmed for each of the 3 Open Gym sessions Warm-up: Coaches Choice Strength: Power Clean Push Jerk (C&J) 4-3-2-1-1-1… 12min to build to a heavy(ish) single Conditioning: AMRAP 14min 200m Run … Read more
Wednesday 7.1.20
Announcement: 4th of July Weekend schedule: Friday: Open Gym* 9am-12pm Saturday: Open Gym* 9am-12pm Sunday: Open Gym* 9am-12pm *We will have a Hero WOD programmed for each of the 3 Open Gym sessions Warm-up: Coaches Choice Strength: Weighted Lunge 6-6-4-4, ascending *Each Leg **After each set do 10-12 Single DB Romanian DLs (with workout weight … Read more
Tuesday 6.30.20
Announcement: 4th of July Weekend schedule: Friday: Open Gym* 9am-12pm Saturday: Open Gym* 9am-12pm Sunday: Open Gym* 9am-12pm *We will have a Hero WOD programmed for each of the 3 Open Gym sessions Warm-up: Coaches Choice Workout: 100-80-60-40-20 Double-under 50-40-30-20-10 Ab-mat Sit-up 25-20-15-10-5 Hand Release Push-up **Every 3min (starting at 0:00) do 12/9 Cal Row** … Read more
Monday 6.29.20
Mindset Monday: The No Complaining Rule: The no complaining rule says that you are not allowed to complain unless you have a solution to your complaint. This eliminates a lot of mindless and toxic complaining, and empowers you to create solutions instead of focusing on problems. After all, if you are complaining, you’re not helping. … Read more
Saturday 6.27.20 & Sunday 6.28.20
Announcement: 4th of July Weekend schedule: Friday: Open Gym* 9am-12pm Saturday: Open Gym* 9am-12pm Sunday: Open Gym* 9am-12pm *We will have a Hero WOD programmed for each of the 3 Open Gym sessions Open Gym: 9am 10am 11am Reserve your spot through Wodify!
Friday 6.26.20
Warm-up: Coaches Choice Strength: Shoulder Press 3-3-3-3-3 Ascending *After each set do 15-20 Banded Tricep Pull-Downs Conditioning: AMRAP 12min 15/10Cal Row 30 Wall Balls 15/10Cal Row 20 Hang DB Power Snatch* *Single Arm (10R/10L Anyway) Rx’d: 20#/14# WB 35#/20# DB Rx’d+: 50#/35# DB
Thursday 6.25.20
Warm-up: Coaches Choice Workout: AMRAP 25min 3 Rounds “Cindy” 250m Run 30 Box Jumps Cindy: 5 Pull-ups 10 Push-ups 15 Squats Rx’d: 24″/20″ Box Rx’d+: 3 Rounds “Mary” 5 HSPU 10 Pistols 15 Pull-ups 250m Run: 1st Dumpster -> Teller Stop Sign -> Inside
Wednesday 6.24.20
Warm-up: Coaches Choice Strength: 1) Clean High Pulls 3-3-3-3 Ascending 2) Power Clean Push Jerk 3-3-3-3 Ascending *Does not need to be touch-and-go Conditioning: AMRAP 10min Power Clean Push Jerk Lateral Burpee Over Bar Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# How to: Start with 1 Power Clean Push Jerk and 2 Lat. Burpee Over Bar. … Read more
Tuesday 6.23.20
Warm-up: Coaches Choice Prep: Lunge DUs SDLHP Workout: 4 Rounds 400m Run 1 Lap Walking Lunge 75 Double-unders 20 Sumo Deadlift High Pull 1.5 Single-unders (110) Rx’d: 75#/55# Rx’d+: 95#/65# **30min Time Limit** “New” 400m Run: 1st Dumpster -> Teller Stop Sign -> 1st Dumpster -> Inside
Monday 6.22.20
Warm-up: Coaches Choice Strength: Front Squat 10-8-6-4-2 Ascending: Start at ~40% and building to ~80% Record weight used for final set (2reps) Conditioning: AMRAP 12min 4 Pull-ups 8 Wt. Step-ups 12/9 Cal Row 16 Ab-mat Sit-ups Rx’d: 24″/20″ Box 35#/20# DB Rx’d+: Bar Muscle-ups(4) 50#/35# Step-ups Toes to Bar (16) Notes: 8 total reps on step-ups … Read more
Saturday 6.20.20 & Sunday 6.21.20
Summer Apparel: Click HERE to order! Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Yoga: Sunday: 10AM (Last yoga class) Open Gym: 9am 10am 11am Reserve your spot through Wodify!
Friday 6.19.20
Summer Apparel: Click HERE to order! Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Yoga: Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule: Friday: 9am (Last Zoom class, Friday June 19th) Warm-up: Coaches Choice Prep: Hang Power Snatch Wall Ball Burpee Double-under Workout: … Read more
Thursday 6.18.20
Summer Apparel: Click HERE to order! Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Yoga: Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule: Friday: 9am (Last Zoom class, Friday June 19th) Warm-up: Coaches Choice Prep: Russian KB Swing Box Jumps Toes to Bar … Read more
Wednesday 6.17.20
Announcements: Summer Apparel: Click HERE to order! Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Gym Updates: Click HERE for latest gym updates Yoga: Wednesday: 6:30PM Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule for next week: Wednesday: 9am and 5:30pm Friday: 9am … Read more
Tuesday 6.16.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Gym Updates: Click HERE for latest gym updates Yoga: Wednesday: 6:30PM Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule for next week: Monday: 9am and 5:30pm Wednesday: 9am and 5:30pm Friday: 9am (Last Zoom … Read more
Monday 6.15.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Gym Updates: Click HERE for latest gym updates Yoga: Wednesday: 6:30PM Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule for next week: Monday: 9am and 5:30pm Wednesday: 9am and 5:30pm Friday: 9am (Last Zoom … Read more
Saturday 6.13.20 & Sunday 6.14.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Gym Updates: Click HERE for latest gym updates Yoga: Wednesday: 6:30PM Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule for next week: Monday: 9am and 5:30pm Wednesday: 9am and 5:30pm Friday: 9am (Last Zoom … Read more
Friday 6.12.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Class Schedule: Click HERE for updated class schedule Yoga: Wednesday: 6:30PM Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule for next week: Monday: 9am and 5:30pm Wednesday: 9am and 5:30pm Friday: 9am (Last Zoom class, Friday June 19th) Warm-up: Coaches Choice Strength: … Read more
Thursday 6.11.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Noon Class! Click HERE for updated class schedule Yoga: Wednesday: 6:30PM Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule for next week: Monday: 9am and 5:30pm Wednesday: 9am and 5:30pm Friday: 9am (Last Zoom class, Friday June 19th) Warm-up: Coaches Choice … Read more
Wednesday 6.10.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Noon Class! Click HERE for updated class schedule Yoga: Wednesday: 6:30PM Sunday: 10AM (Last yoga class Sunday 6.21) Zoom schedule for next week: Monday: 9am and 5:30pm Wednesday: 9am and 5:30pm Friday: 9am (Last Zoom class, Friday June 19th) Warm-up: Coaches Choice … Read more
Tuesday 6.9.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Noon Class! Click HERE for updated class schedule Yoga: Wednesday: 6:30PM Sunday: 10AM Warm-up: Coaches Choice Prep: Pull-ups DB Snatch Lunges Workout: AMRAP 25min 500m Row 3 Rounds 4 Pull-ups 8 DB Snatch 12 Lunges Lunges can be done forward, backward, combo, … Read more
Monday 6.8.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Noon Class – Starts TODAY! Click HERE for updated class schedule Yoga: Wednesday: 6:30PM Sunday: 10AM Warm-up: Coaches Choice Prep: Deadlift Toes to Bar Workout: AMRAP 16min 15 Toes to Bar 20 Deadlifts 400m Run Rx’d: 95#/65# Rx’d+: 135#/95# “New” 400m Run … Read more
Friday 6.5.20
Announcements: Download New(er) Wodify App: Click HERE for info and how to use Noon Class – Starts next week Click HERE for updated class schedule Yoga: Wednesday: 6:30PM Sunday: 10AM Warm-up: Coaches Choice Prep: DB Power Snatch DB Hang C&J Workout: 30-20-10 DB Power Snatch Push-ups Directly Into… 10-20-30 DB Hang C&J Burpees
Thursday 6.4.20
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 Workout: AMRAP 22min 20 Russian KB Swings 30 Sit-ups 20 KB Sumo DL High Pull 30 Lunges 250m Run Lunges, 1=1, can be done forward, … Read more
Wednesday 6.3.20
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: 1) Snatch High Pull 3-3-3-3 Light weight 2) Power Snatch 3-3-3-3 Ascending -13min time limit- Conditioning: 4 Rounds AMRAP 2min 35 Double-unders 5 Lateral … Read more