Category: Move

*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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill 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, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work…

*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) 21 minute EMOTM: Movement 1 – 6 Dumbbell Z-Press Movement 2 – 5-10 Strict Pull-ups or Ring Rows Movement 3 – 20-40 Double-unders For the Z-Press and Pull-ups pick a rep count that you can maintain for all 7 sets. Pick a quantity of Double-unders that you can maintain, if you can’t do them then practice for 40 seconds each round. 2) 9 minute AMRAP: 27 Wall Balls 14/8 18 Push-ups 9 Deadlifts 95/65 Extra Work: 3) Crab Walk: 500ft not for time…

*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) 21 minute EMOTM: Movement 1 – 2 Speed Deadlifts @60-70% of 1RM Movement 2 – 5 High Box Jumps Movement 3 – 10-20 Calorie Row For all three movements, efforts should be fixed, they should not change for the 7 rounds. Goal for the Deadlifts is to move the bar as fast as possible. They shouldn’t be heavy, the goal should be speed. Box Jumps work on something high, again focusing on that aggressive hip extension. For the Row pick an…

*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) 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. Pick weights that you’re going to maintain for all sets of 7, 5, and 3. We will do a short linear periodization piece here adding loading each week. Weights should not be crushing or maximal. 2) 10 minute AMRAP: 15 D-Ball Over Shoulder 70/50 15 Burpees Extra Work: 3) Sumo Stance Good Morning: 3 sets of 12 Rest…

*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: 1a) 9 minute Up Ladder: 4 Ball Slams 40/30 4 Wall Balls 14/8 Rest 3 minutes 1b) 9 minute Up Ladder: 1 Deadlifts 135/95 5 Burpees 20 Single-unders Both workouts are up Ladders. For Part A your reps go 4, 8, 12, 16, and so on until 9 minutes is up. For Part B the rep scheme goes 1/5/20, 2/10/40, 3/15/60, 4/20/80 and so on until 9 minutes is up. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to…