Category: Move

*Games Fundraiser Here **We will have one class at 9 AM on Tuesday, July 4th. ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 5 rounds AQAP: 22 Kettlebell Swings 35/26 22 Box Jumps 24/20 400m Run 22 Burpees 22 Wall Balls 14/8 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Games Fundraiser Here **Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Front Squat – Every 2:30: 7-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 7-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) Max Reps: Death By Ball Slam 70/50 Perform 1 rep the first minute, 2 the second, 3 the 3rd, and so on until you can no longer complete the allotted reps in the minute. Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between…

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 3 rounds AQAP: 800m Run 30 Dumbbell Front Squats 25/15 30 Burpees Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of developing a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Block Pull: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets These should be done as continuation of your block pulls starting at 10:00 on the clock. Focus on positioning over load, 9 out…

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 – Non-Monostructural Conditioning Minute 4 – 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 –…