Category: Sport

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** 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) 5 rounds – 4 minute AMRAP – 1 minute Rest: 15 Box Jumps 24/20 12 Overhead Squats 95/65 9 Burpees Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Sled Drag: 400m @ Bodyweight Not for time. Focus on moving continuously smooth and steady. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** 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) 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. 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. 3) 7 minute Up Ladder: 3 Power Snatch 95/65 50 Double-unders Power Snatch go up…

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Monostructural Conditioning Movement 3 – Gymnastics/Skill Movement 4 – Gymnastics/Skill Movement 5 – Non-Monostructural Conditioning Movement 6 – Non-Monostructural Conditioning Movement 7 – Barbell Movement 8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option….

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** 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: 1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups. 1b) 13:00 – 19:00 – Max Reps: 800m Run Max Wall Balls 20/14 Scale run as needed to be able to complete…

* 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) Power Snatch: 1 Rep Every 1:00 x 10 sets Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 30 Kettlebell Swings 53/35 20 Knees-to-armpits 10 Burpees Extra Work: 4) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 5) Farmers…