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) Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy single for the day. 2) Back Squat: 1 Rep Every 1:30 x 7 sets These should be done as a continuation of your Front Squats starting at 10:30 on the clock. Start around 60-70% of your 1RM. Establish a heavy single for the day. 3) 12 minute AMRAP: 16 Front Rack Dumbbell Lunges 25/15 16 Knees-up 8 Dumbbell Power Cleans 25/15 Extra Work: 4) Hip Extension:…

*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) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Plate Overhead Walking Lunges 15/10 100 Single-unders Remembering a great friend, member, and human being for the 6th year. 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) 21 minute EMOTM: Movement 1 – 5-10 Strict Pull-ups/Ring Rows Movement 2 – 5-15 Knees-up Movement 3 – 5-15 Push-ups Pick rep and movements that you can maintain for all 7 rounds of this piece. Goal should be consistency. Use this as an opportunity to work on the quality of your movement. 2) 10 minute AMRAP: 20 Kettlebell Swings 35/26 40 Air Squats Extra Work: 3) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Heavy as possible. Keep…

* 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 Squat: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 2) Back Squat: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 3) 5 rounds for Max Reps: 1 minute Row/Bike/Ski 1 minute Dumbbell Box Step-ups 25/15 @ 24/20 Extra Work: 4) Banded Pull Throughs: 3 sets of 30 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE