Category: Move

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) AQAP: 800m Run Then… 42-30-18 Wall Balls 14/8 21-15-9 Ring Rows Then… 400m Run Then… 30-20-10 Kettlebell Swings 35/26 30-20-10 Box Jump Overs 24/20 Then… 800m Run Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) Every 3:00 x 7 sets: 5/side Kneeling Split Dumbbell Press + 10 Barbell Upright Rows + 30 second Overhead Barbell Hold Pick weights you can maintain for all 7 sets. For the Overhead Barbell Hold use the same weight as your upright rows…goal here is to focus on a good active shoulder position, rib cage pulled down, and working to keep the spine neutral. 2) Row: 1000m for time This is a time trial effort, short and sweet. There is nothing easy about this, if you’re not finishing this completely spent you weren’t trying. Extra Work: 3) Double-unders: 10 minutes Practice Goal is to…

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. 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,…

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) Every 7:00 x 5 sets – 1 minute Rest After Each Set: Set 1  – 800m + Max Push-ups Set 2  – 800m + Max D-Ball Over the Shoulder 70/50 Set 3  – 800m + Max Calories Machine Set 4 – 800m + Max D-Ball Bear Squats 70/50 Set 5  – 800m + Max Burpees Scale as needed. Have fun with the conditioning fest! Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. WOD: 1) Every 3:00 x 7 sets: 15 Russian Kettlebell Swings  + 20 Bench Ski Jumpers + 20-30 second Hollow Hold Pick weights/efforts that you can maintain for 7 sets. The Ski Jumpers are 20 total, or 10/side. 2) 10 minute Up Ladder: 4 Ball Slams 40/30 4 Knees-up 30 Heavy Rope Single-unders Jump Rope Reps stay fixed. Ladder is 4+4+30, 8+8+30, 12+12+30 and so on until 10 minutes is up. Extra Work: 3) Cable EZ Bar Upright Row: 4 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE