Category: Move

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Don’t crush yourself today, this will be way more squat volume than we’ve had the last few weeks. 1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats Same as above, keep the loading moderate, this is a lot of volume today. 1c) 18:00 – 23:00 – 5…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 4 rounds AQAP: 600m Run 30 Kettlebell High-pulls 53/35 20 Push-ups Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 21 minute EMOTM: 1 – 5-10 Seated Dumbbell Strict Press 2 – 10 Hip Thrusts w/2 second Pause 3 – 15 Kettlebell Swings Pick reps and loads that you can maintain for all 7 cycles. 2) 8 minute AMRAP: 10 Deadlifts 115/75 20 Wall Balls 14/8 Extra Work: 3) Cable Rope Tricep Press Downs: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: Concept Cardio Concept Cardio programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. If you’re looking for active recovery, perform the Concept Cardio class at easy to medium pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 10 Hollow Rocks + 10 PVC Banded Press Downs Scale reps as needed to complete in around 40 seconds. Not for time, for quality. 1b) 7:00 – 14:00 – 7 minute EMOTM: 20 second Superman Hold + 5 Toes-to-Rig Toes-to-Rig is same as last week, using this to warm-up for Part C. 1c) 15:00 – 25:00 – 10 minute AMRAP: 50 Knees-up 50 Abmat…