Category: Sport

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH,…

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) Every 7:00 x 5 sets – 1 minute Rest After Each Set: Set 1  – 800m + Max Push-ups Set 2  – 800m + Max D-Ball Over the Shoulder 100/70 Set 3  – 800m + Max Calories Machine Set 4 – 800m + Max D-Ball Bear Squats 100/70 Set 5  – 800m + Max Burpees Scale as needed. Have fun with the conditioning fest! Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep. 2) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Power Clean + Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep. 3) 10 minute Up Ladder: 4 Alternating Dumbbell Snatch 70/50 4 Toes-to-bar 30 Double-unders Jump Rope Reps stay fixed. Ladder is 4+4+30, 8+8+30, 12+12+30 and so on until 10 minutes is up. Extra Work: 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Cable EZ Bar…

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Back Squat: 6-4-3-3-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and…

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) 3 rounds AQAP: 800m Run 30 Burpees 30 Dumbbell Squat Cleans 35/25 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) GHD Sit-ups: 4 sets of 10-15 Reps Rest…