Category: Sport

* 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: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – 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…

* 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: 1a) 0:00-10:00 – 10 minute EMOTM: Odd – 2-5 Toes-to-bar/Knees-up + 2-5 Pull-ups/Hollow Rocks Even – 30 second Plate Overhead Hold Pick output you can maintain for all 5 sets of each piece. Transition directly to Part B. 1b) 10:00-22:00 – 12 minute AMRAP: 10 Box Jump 24/20 15 Kettlebell Sumo Deadlift High-pulls 53/35 20 Air Squats Transition directly to Part C. 1c) 23:00 – 35:00 – Every 2:00 x 6 sets 10 Dumbbell Floor Press 35/25 10/side Dumbbell Plank Rows 35/25 Plank Rows are a total of 20 reps. Transition directly to part D 1d) 35:00-40:00 – 5 minute AMRAP: 5 Dumbbell Thrusters 35/25 10 Jumping Alternating Lunges…

* 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) Snatch + Hang Snatch x 2: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between the Snatch and Hang Snatch, drop after the Hang Snatch and reset for the 2nd complex. Build as heavy as deemed fit. 2) Clean + Hang Clean + Front Squat + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 3 rounds AQAP: 20 Hang Power Cleans 65/45 30 Wall Balls 20/14 40 Double-unders Extra Work: 4) Handstands: 10 minutes Practice Work…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Front Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Bar Facing Burpees 3 Deadlifts 155/105 Extra Work: 4) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 5) Sled Drag: 400m @ Bodyweight Not for time….

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 20 minute AMRAP: 10 Pull-ups 10 Shoulder-to-Overhead 95/65 10 Burpees 10 Front Squats 95/65 Extra Work: 2) Dumbbell Split Squats: 3 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 10 reps on one side before switching to the other. 3) Band Pull-Aparts: 100 reps Not for time. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE