Category: Move

* 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: 1a) 20 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill 1b) 20 minute EMOTM: Movement 3 – Non-Monostructural Conditioning Movement 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 – Gymnastics/Skill – Push-ups,…

* 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) 0:00-25:00 – Every 5:00 x 5 sets Run 800m 5 Rep Push Press Warm-up as needed. For your Push Press starting around 60-70% of your 1RM. Scale the Run as needed. It should take no longer than 4 minutes. Goal should be to push the pace on the run, treat it as an interval. The remainder of the time in the 5 minute block is to hit…

* 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) 20 minute EMOTM: Odd – 40 seconds Run/Row/Bike/Ski Even – 50m Sled Drag Pick an effort that is tough to complete in 40 seconds on your conditioning station. Sled Drag load appropriately so it takes approximately 30-40 seconds. Pick output that you can maintain for all 10 rounds. 2) 7 minute Up Ladder: 3 Box Jumps 24/20 3 Deadlifts 115/75 Extra Work: 3) Turkish Get-up: 5 sets of 3/side Rest…

* 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. WOD: 1) Front Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) For Max Reps: 4 x 40 seconds Burpees – 20 seconds Rest 4 x 40 seconds Air Squats – 20 seconds Rest 4 x 40 seconds D-Ball Over the Shoulder 70/50 – 20 seconds Rest Perform all 4 rounds of one…

WOD: 1) 30 minute AMRAP: 10 Dumbbell Man Makers 35/25 400m Run/500m Row or Ski/1000m Assault Bike Pick a mono structural movement to use for the workout. One Man Maker consists of whole body on the floor, Clean the Dumbbells, Front Squat, and Shoulder-to-Overhead. Extra Work: 2) Band Pull Aparts: 100 not for time Focus on position over speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE