Category: Sport

*Raffle Prize Winners HERE **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) Hi-Hang Muscle Snatch + Snatch Push Press + Overhead Squat: Every 1:00 x 7 sets Start light, build as heavy as deemed fit. Focus on quality of movement over loading. 1b) Hi-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part A. 1c) Hi-Hang Snatch x 2: Every 1:00 x 7 sets Continue building your loading from Part B. No dropping the bar between reps. Both reps full Squat. 2) 5 rounds AQAP: 21 Wall Balls 20/14 15 Deadlifts 135/95 9 Pull-ups Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy…

*Raffle Prize Winners HERE **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) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 Power Cleans 75/55 10 Double-unders Workout goes 3+10, 6+20, 9+30, and so on until 10 minutes is up. Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds 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) 0:00 – 10:00 – Max Reps 1600m Run 25 Wall Balls 20/14 Max Rope Climbs Immediately into… 1b) 10:00 – 20:00 – Max Reps 1200m Run 50 Wall Balls 20/14 Max Rope Climbs Immediately into… 1c) 20:00 – 30:00 – Max Reps 800m Run 75 Wall Balls 20/14 Max Rope Climbs Extra Work: 2) Box Plank Clocks: 4 sets of 1/direction Feet on a box, walk 360 degrees, than back the other direction, ideally without breaking from the plank. That is 1 rep/set. 3) Single Arm Farmers Carry: 4 sets of 50m/side Rest 60 seconds between arms. For results post detailed weights, reps, times, thoughts, etc. for…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser 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: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 5 rounds AQAP: 400m Run 15 Overhead Squats 65/45 Extra Work: 4) Strict Pull-up: 10 minute EMOTM Use assistance as needed. Pick a rep count you can maintain for all 10 sets. 5) Sumo Stance Good Morning: 3 sets of 15 Rest 90-120 seconds between…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 –  Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 – Non-Monostructural Conditioning Minute 6 – Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – Barbell Pick a total of 4 movements! 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…