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*** Friday *** 4/29/16

4/27/2016

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No 9:30am or 12:00 pm Class Today **** FRIDAY ***

STRENGTH
   Power Snatches
      2x5
      4x2
      3x1

WOD Completing 2 out of any of the 3 movements will constitute 1 Round
      500 Meter Row
      400 Meter Run
      100 D/U's
3 Rounds (a 4th Round is optional if time allows and you are really cool)

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** * ThURSDAY *** 4/28/16

4/27/2016

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No 9:30 AM or 12:00PM Classes today ****THURSDAY***

STRENGTH
   Back Squats 
      1x12
      1x10
      3x5
      2x3

WOD
   5 Med Ball Facing Burpees
   10 Wall Balls (20/14)
   25 D/U's (75 Singles)
13 Minute AMRAP
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wednesday 4/27/16

4/27/2016

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No 12:00pm class today 
​

STRENGTH

   OH Press (No Dip)
       2x10
       2x5
       3x2

WOD 
   15 Pull Ups
   15 OH Press (95/65)
   15 Calorie Row
​3 Rounds
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Tuesday 4/26/16

4/26/2016

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STRENGTH
   Front Squats 1x12, 1x10, 3x5, 3x2
WOD
   10 Power Cleans (155/105)
   10 Box Jumps (30"/24")

5 Rounds 


................REMEMBER.........
Monday and Tuesday are Normal.
Wednesday, Thursday and Friday there will be NO 12:00pm class
Thursday and Friday there will be NO 9:30am class.

Also note No Intro Workout on Saturday
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Monday 4/25/16

4/25/2016

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STRENGTH
   Deadlift 1x10, 5x5 @ 80% - 85% of 1RM

WOD
   5 H/S Push ups
   10 T2B
   15 Squats 
15 Minute AMRAP...  At the top of every Minute stop where you are and do 5 Burpees.


I'm headed to ANCHORAGE THIS WEEK WITH A BUNCH OF WRESTLERS FOR THEIR STATE CHAMPIONSHIP SO WE HAVE A COUPLE SCHEDULE CHANGES FOR THE WEEK... 

Monday and Tuesday are Normal.
Wednesday, Thursday and Friday there will be NO 12:00pm class
Thursday and Friday there will be NO 9:30am class.
Also note No Intro Workout on Saturday
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Friday 4/22/16

4/22/2016

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STRENGTH
   Bench 1x12, 1x10, 5x5

WOD - Snatch Complex (Not for Time)
   2 Snatch Grip DL's
   2 Snatch Pulls (Scarecrows)
  2 Hang Power Snatches
   2 OH Squats 
   2 Snatch Balances
   2 Squat Snatches
10 Rounds
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thursday 4/21/16

4/21/2016

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STRENGTH
   Hang Power Cleans 3x5, 3x3

WOD
   400 Meter R-U-N
   15 Pull ups 
4 Rounds
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Wednesday 4/20/16

4/20/2016

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STRENGTH
   Deadlifts 1x10, 5x5

WOD
   8 Burpees
   8 H/S Push Ups
   8 Thrusters
12 Minute AMRAP

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tuesday 4/19/16

4/19/2016

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STRENGTH
   Push Press 2x10, 3x5, 2x3

WOD
   10 Box Jumps (24"/20")
   10 Squat Cleans (95/65)
   10 Weighted Box Step Ups (5 Each Leg - 95/65)
9 Minute AMRAP

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Monday 4/18/16

4/18/2016

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STRENGTH
   Squat Snatch 3x5, 3x3

WOD - With a partner
   Partner 1 : Run 10 Down and Backs
                  while
   Partner 2 : Rows for Max Distance
After the 10 down and backs are complete both partners will perform 5 burpees together and then swap places.....

 15 Minute AMRAP

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US