Author: Jade

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Odd –  Non-Monostructural Conditioning Even – 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 –…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) 0:00 – 10:00 – Zone 2/3: Ski/Bike/Row/Run Start at an easy pace, and each minute bring the pace up slightly faster. Make even, manageable jumps. For instance dropping your split 2 seconds/500m on the Rower every minute for the 10 minutes. 2) 11:00 – 31:00 – 20 minute EMOTM: Odd – 5 Pendlay Rows + 5-10 Bar Push-ups Even – 30-40 seconds Front Rack Hold Perform the Bar Push-ups off the barbell used for the Pendlay Rows. Perform this as a “complex” bring the bar back to…