Category: Move

* Fall/Winter Schedule Changes/Closings HERE  ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) 3 rounds AQAP: 30 Kettlebell Swings 35/26 30 Box Jumps 24/20 30 Wall Balls 14/8 Extra Work: 2) Plank Work: 3 rounds 30 seconds each, Bird Dog Left+Right, Front, Right, and Left Plank. 1 minute Rest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Fall/Winter Schedule Changes/Closings HERE Open GYM from 7 AM-Noon Today ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Deadlift: 7 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Sets should be heavier than last week. 2) 21-15-9 – AQAP: Front Squats 65/45 Burpee-to-target Ring Rows Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) 5 rounds AQAP: 11 Power Cleans 75/53 27 Sit-ups 20 Back Squats 75/53 14 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=DPTYs-vtpm4

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY! ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Push Press: 3 reps Every 90 seconds for 15 sets Start at a moderate weight. Build as heavy as deemed fit. 2) 4 rounds AQAP: 10 Shoulder-to-Overhead 75/53 10 Alternating Front Rack Lunges 75/53 40 Lateral Bar Hops Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Fall/Winter Schedule Changes/Closings HERE ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Hang Power Clean: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Power Clean: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 3) 3 rounds AQAP: 20 Abmat Sit-ups 30 Kettlebell Swings 26/18 50 Single-unders Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments