Category: Sport

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: Concept Cardio Concept Cardio programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. If you’re looking for active recovery, perform the Concept Cardio class at easy to medium pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 10 Hollow Rocks + 10 PVC Banded Press Downs Scale reps as needed to complete in around 40 seconds. Not for time, for quality. 1b) 7:00 – 14:00 – 7 minute EMOTM: 20 second Superman Hold + 5 Toes-to-Rig Toes-to-Rig is same as last week, using this to warm-up for Part C. 1c) 15:00 – 25:00 – 10 minute AMRAP: 50 Toes-to-bar 50 Abmat…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start around 50% of your 1RM. Build as heavy as deemed fit. You may drop and reset between reps. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from Part A. You may drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Back Squat Start at a moderate load and establish a 1RM for the day. Your last set doesn’t have to be your heaviest. 1b) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Front Squats We will be getting back to some consistent Front Squatting next week. Use this to hit some moderate load sets to prep yourself for next…