Category: Move

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Front Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 50 Single-unders 20 Deadlifts 95/65 10 Shoulder-to-Overhead 95/65 Extra Work: 4) D-Ball Bear Hug Squats: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times,…

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-up/Push-up/Air Squat however you like…the most common is 20 rounds of 5/10/15. Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 15 Box Jumps 24/20 12 Front Squats 65/45 9 Burpees Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Deadlift: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Use this as an opportunity to establish a heavy single. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus on positioning and activation, add load…

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Monostructural Conditioning Movement 3 – Gymnastics/Skill Movement 4 – Gymnastics/Skill Movement 5 – Non-Monostructural Conditioning Movement 6 – Non-Monostructural Conditioning Movement 7 – Barbell Movement 8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option….