Category: Sport

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Muscle Snatch: 2 Reps Every 1:00 x 5 sets Start at a light weight. Use this as positioning and focus work to build into your Snatches. Reset at the floor between reps. Build as heavy as deemed fit. 2) Snatch + Overhead Squat: Every 1:00 x 10 sets This should be done as a continuation of your Muscle Snatches starting at 5:00 on the clock. All Snatches are full Squat. Build as heavy as deemed fit. 3) Snatch Pull: 3 Reps Every 2:00…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps @ 65-70% Sets 4-6 – 3 Reps @ 75-80% Sets 7-9 – 1 Rep @ 85-90% Warm-up as needed. Pick weights that you’re going to maintain for all sets of 5, 3, and 1. We will do a short linear periodization piece here adding loading each week. Weights should not be crushing or maximal to start. 2) 10 minute AMRAP: 15 Hang Power Cleans 95/65 15 Bar Facing Burpees Extra Work:…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1a) 9 minute Up Ladder: 2 Power Snatch 95/65 4 Wall Balls 20/14 Rest 3 minutes 1b) 9 minute Up Ladder: 1 Deadlifts 275/185 5 Burpees 10 Double-unders Both workouts are up Ladders. For Part A your reps go 2/4, 4/8, 6/12, 8/16 and so on until 9 minutes is up. For Part B the rep scheme goes 1/5/10, 2/10/20, 3/15/30, 4/20/40 and so on until 9 minutes is up. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip….

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy single for the day. 2) Back Squat: 1 Rep Every 1:30 x 7 sets These should be done as a continuation of your Front Squats starting at 10:30 on the clock. Start around 60-70% of your 1RM. Establish a heavy single for the day. 3) 12 minute AMRAP: 16 Front Rack Dumbbell Lunges 35/25 16 Toes-to-bar 8 Dumbbell Power Cleans 35/25 Extra Work: 4) Hip Extension: 3 sets…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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…