Author: Jade

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Back Rack Box Step-Ups: 5 sets of 5/side @ 20″ Box Warm-up as needed. Rest 90-120 seconds between sets. Alternate reps each step. Goal is 5-10lbs heavier than last week. 2) Hurdles: 5 sets of 5 Warm-up as needed. Stop and reset between each rep. Build as high as possible. 3) 5 rounds AQAP: 10 Burpees 20 Air Squats Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Hope to see our participation as a gym continue to grow this year. There is a scaled and Rx’d division this year, EVERYONE should sign-up.    

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be…