Month: December 2019

Tuesday – 191231

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD “New Year’s Eve WOD” For time: 31 Deadlifts [January] 28 Power Cleans [February] 31 Front Squats [March] 30 Push Presses [April] 31 Back Squats [May] 30 Push Jerks [June] 31 Thrusters [July] 31 Power Snatches [August] 30 Overhead …

Tuesday – 191231 Read More »

Monday – 191230

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 2 minutes for 14 minutes (7 sets), complete: Snatch Balance + Overhead Squat – increase load as possible – WOD “2010 NW Regional Event 1” 3 rounds for time of (12 min cap): 10 Overhead Squats (135/95) …

Monday – 191230 Read More »

Saturday – 191228

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD Teams of 2, alternate complete rounds to complete 20 rounds total for time of: 4 Burpees over the bar 3 Deadlift 2 Power Cleans 1 Thruster Men – 155 lbs Women – 105 lbs

Friday – 191227

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 3 minutes for 15 minutes (5 sets), complete: Deadlift x 3 reps – increase each set Copenhagen Plank x 20-30 sec/side WOD For time (20 min cap): 30 Box Jump (30″24″) 40 Overhead BB Reverse Lunge …

Friday – 191227 Read More »

Thursday – 191226

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to Free Handstand, extend to wall 3) 36″ Line – Kick up to Free …

Thursday – 191226 Read More »

Tuesday – 191224

ANNOUNCEMENTS Holiday Schedule Update: Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day 4 – Box Jumps (24″/20″) Day 5 …

Tuesday – 191224 Read More »

Monday – 191223

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 24th – 9am ONLY (12 Days of Christmas WOD) Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD 4 sets of: Overhead Press x 5 reps – start at 50% of your 1rm and increase each set …

Monday – 191223 Read More »

Saturday – 191221

WOD For time: 50 Pull Ups 75 Wall Ball Shots (20/14) 30 Chest-to-Bar Pull Ups 50 Wall Ball Shots (20/14) 10 Bar Muscle Ups 25 Wall Ball Shots (20/14)