Author: Jade

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) 2 rounds of: 2 minutes Max DB Front Rack Lunges 25/15 2 minutes Max D-Ball over the Shoulder 50/40 2 minutes Max Push-ups 2 minutes Plate Ground To Overhead 35/25 2 minutes Max Box Jump, Step Down 24/20 5 minutes Easy Ski/Bike/Row/Run Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round. Extra Work: 2) Single Arm Farmers Carry: 4 x 75ft/side Rest 60 seconds between sides. Build as heavy as able to carry unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there. **Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Odd – 10 Kettlebell on Back Good Mornings + 20 Mountain Climbers Even – 8 Bent Over Pause Kettlebell Rows + 10 Tuck Crunches Perform the Good Morning holding the Kettlebell by hanging it over your shoulder. For the Bent Over Row, perform this with a single Kettlebell with both hands. Pause at the chest/sternum for 1-2 seconds each rep. Keep loading fixed or build loading through the 5 cycles. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets: Odd – 5/side Single…