Category: Sport

*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Clean High-Pull + Low Hang Muscle Clean + Front Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Clean Pull + Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Low Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 2-3-4 minute AMRAP – 1 minute Rest: 50 Double-unders 21 Shoulder-to-Overhead 95/65 Max Bar Facing Burpees Rest 1 minute between…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1a) 20 minute EMOTM: Odd –   Monostructural Conditioning Even – Gymnastics/Skill Directly Into 1b) 20 minute EMOTM: Odd – Non-Monostructural Conditioning Even – 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…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 0:00 – 30:00 – Every 5:00 x 6 sets 400m Run 25 Wall Balls 20/14 + Max Set Ring Rows/Strict Pull-ups Hit the Run and Wall Ball as an interval, in the remainder of the 5 minute block perform a set of Max Reps of either Ring Rows or Strict Pull-ups. 2) 30:00 – 40:00 – Max Reps: 60 seconds Push-ups 60 seconds Kettlebell Swings 53/35 Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts,…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Snatch High-Pull + Low Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Start around 50% of your 1RM and build a heavy as deemed fit. 2) Snatch Pull + Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 30 Alternating Dumbbell Snatch 50/35 60 Knees-to-armpits 30 Alternating Dumbbell Snatch 50/35 Extra Work: 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 6) Farmers Carry: 400m Heavy as possible (keep it under 10…

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…