Category: Move

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Back Squat – Every 2:30: 7 @ Easy 7 @ Moderate 5 @ Moderate 5 @ Moderately Heavy 3 @ Moderately Heavy 3 @ Heavy Warm-up as needed. Pick weights based on feel. 2) Front Squat – Every 2:30: 4 sets of 5 @ Moderate > Moderately Heavy Pick weights based on feel. 3) 5 rounds AQAP: 10 Deadlifts 95/65 50 Heavy Rope Single-unders Extra Work: 4) Banded Pull Through: 3 sets of 30 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) “12 Days of Christmas” – AQAP: 1 Heavy Rope Single-under x 10 2 Ball Slams 50/40 3 Shoulder-to-Overhead 75/55 4 Front Squats 75/55 5 Deadlifts 75/55 6 Ring Rows 7 Burpees 8 Knees-up 9 Kettlebell Swings 53/35 10 Box Jumps 24/20 11 Push-ups 12 D-Ball Over the Shoulder 100/70 Perform the workout just like the song, 1, 2+1, 3+2+1, 4+3+2+1, and so on until the workout is complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 23 minute AMRAP: 12 Ball Slams 40/30 23 Back Squats 45/35 12 Knees-up Extra Work: 2) Handstands: 10 minutes Practice Work on any facet go getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Remembering our friend and member Bryant who lost his life 5 years ago today…so many forget everything that they have, lets be thankful for everything that we do have, mental and physical health and wellness, a roof over our heads, family, friends, and everything any of us could ever need.

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 2:00 x 10 sets: 5 Deadlifts + 10 Russian Swings + 20-30 second Hollow Hang from Pull-up Bar Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Perform Deadlifts Touch-and-Go. Pick a weight and stick with it for the Russian Swings. 2) 10 minute AMRAP: 5 Burpees 10 Ring Rows 15 Wall Balls 14/8 Extra Work: 3) Ring Dip Support: 10 minutes Spend time accumulating Ring Dip Support, assist as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 31-40 – 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,…