Category: Move

* Schedule for today, 3/15 is the following… 5:45 AM Class Cancelled 7:00 AM-1:00 PM Open Gym Evening Classes As Normal Please check Facebook for any changes ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Movement 1 – 5/side Split Kneeling Single Arm Dumbbell Press Movement 2 – 5-10 Strict Pull-ups/Ring Rows Movement 3 – 10-15 V-Ups Pick reps and loading you can maintain for all 7 rounds of each movement. Split Press is opposite arm of the forward leg. 2) 4 rounds for Max Reps: 40 seconds Row/Bike/Ski 20 seconds Rest 40 seconds Box Jumps 24/20 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Extra Work: 3) Crab Walk: Accumulate 500ft Emphasis on quality, not speed….

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Movement 1 – 2 Speed Deadlifts @ Lasts Week Weight + Purple Bands Movement 2 – 5 Depth Jumps Movement 3 – 10-20 Calorie Row For the Deadlifts use last weeks weight + Purple Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. For the Depth Jumps step off a 20-24″ box, land and explode jumping as high as you can. Step back on the box and repeat. For the Row pick an effort you can maintain for all 7 sets. 2) 8 minute AMRAP: 50 Single-unders 20 Wall Balls 14/8 10 Deadlifts 95/65…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Reps Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 10 minute AMRAP: 10 Burpees 20 Russian Kettlebell Swings 35/26 Extra Work: 3) D-Ball Bear Hug Hold Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible. For results…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 20 minute AMRAP: 10 Front Squats 75/55 20 Kettlebell Swings 35/26 80 Single-unders Extra Work: 2) D-Ball Bear Hug Hold: 7 x :30 ON/:30 OFF Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat and climb as deemed fit. Alternate legs each rep. 2) Romanian Deadlift: 10 Reps Every 2:00 x 5 sets These should be done as a continuation of your Front Rack Lunges. Start around 30-40% of your 1RM Deadlift. Build as deemed fit, but focus on positioning and activation over loading. 3) 10 minute AMRAP: 10 Ring Rows 20 Ball Slams 40/30 40…