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) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Plate Overhead Walking Lunges 45/25 100 Double-unders Remembering a great friend, member, and human being for the 6th year. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) 21 minute EMOTM: Movement 1 – 5-10 Strict Pull-ups/Ring Rows Movement 2 – 5-15 Toes-to-bar Movement 3 – 5-15 Handstand Push-ups Pick rep and movements that you can maintain for all 7 rounds of this piece. Goal should be consistency. Use this as an opportunity to work on the quality of your movement. 2) 10 minute AMRAP: 20 Kettlebell Swings 70/53 50 Air Squats Extra Work: 3) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict….

* 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: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 2) Back Squat: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 3) 5 rounds for Max Reps: 1 minute Row/Bike/Ski 1 minute Dumbbell Box Step-ups 35/25 @ 24/20 Extra Work: 4) Banded Pull Throughs: 3 sets of 30 Rest 90-120 seconds between sets. 5) Row: 6 x 50 Calories Rest 2 minutes between sets. Hard efforts. During your rest pedal at an easy…

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) 4 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Toes-to-bar Extra Work: 2) Push-ups: 100 for time Keep track of time and attempts to complete. 3) Band Pull Aparts: 100 not for time Focus on positioning and activation. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading. 2) Front Squat: 5 Reps every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading. 3) AQAP: 10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 35/25 15 Burpee Box Jump Overs 24/20 Extra Work: 4) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Kipping Pull-up: 10 minutes Practice Work on any facet of Kipping Pull-ups. For results post detailed…