Author: Jade

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. WOD: 1) Back Squat: 8-6-6-4-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 3) Row: 10 x 1000m Rest 3 minutes between sets. Consistent pacing across all intervals. 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Games Fundraiser HERE ***Help Us Grow Our Brand HERE WOD: 1) Every 6:00 x 4 sets: 100 Double-unders 7 Squat Clean Thrusters 225/155 10 Bar Facing Burpees Scale as needed. 2) 3 rounds AQAP: 800m Run 40 Kettlebell Swings 70/53 10 Muscle-ups Scale as needed. 3) AQAP: 100m Sled Drag 250/185 21 Strict Handstand Push-ups 9 Deadlifts 405/275 75m Sled Drag 250/185 15 Strict Handstand Push-ups 6 Deadlifts 405/275 50m Sled Drag 250/185 9 Strict Handstand Push-ups 3 Deadlifts 405/275 Sled weighs 25lbs. Scale as needed. For results post detailed weights, reps, times, thoughts, etc….