Category: Move

* 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: 1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups. 1b) 13:00 – 19:00 – Max Reps: 800m Run Max Wall Balls 14/8 Scale run as needed to be able to…

* 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) 20 minute EMOTM: Odd – 40 seconds Row/Run/Ski/Bike Even – 50m Farmers Carry Pick and output for your conditioning piece that is maintainable to tough to complete in 40 seconds. Farmers Carry should be at a weight you can perform unbroken and take about 30-40 seconds. 2) 4 rounds AQAP: 30 Kettlebell Swings 35/26 20 Knees-up 10 Burpees Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets….

* 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: 7-5-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 7-5-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Death By D-Ball Over the Shoulder: 70/50 Perform 1 rep the first minute, 2 the 2nd minute, 3 the 3rd minute, and so on until you can no longer complete the work prescribed in the…

* We’re getting Married HERE ** 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) 4 rounds AQAP: 400-800m Run 3 rounds of… 5 Ring Rows 10 Push-ups 15 Air Squats Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* We’re getting Married HERE ** 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: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Reference last weeks loading. Goal should be to start and finish heavier. Reps should be done Touch and Go. 2) Front Foot Elevated Dumbbell Reverse Lunge: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Elevation can be anywhere from 2-6″ depending on balance, comfort, and flexibility….