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. **Games Fundraiser HERE ***Help Us Grow Our Brand HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 30 Wall Balls 14/8 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is continous steady movement, scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*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 1:30 x 14 sets: Odd – 10 Dumbbell Bench Press + 20-30 second Handstand Hold Even – 10 Dumbbell Bent Over Rows + 20-30 Hanging Hollow Hold Pick weights, times, etc. that you can maintain for all 7 cycles. 2) 9 minute AMRAP: 12 D-Ball Deadlifts 70/50 8 D-Ball Bear Squats 70/50 4 D-Ball Over the Shoulder 70/50 Extra Work: 3) Hip Thrusts: 100 Reps @ Bodyweight Bodyweight being no weight, just your body. Break-up as needed. Focus on positioning and activation,…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…