Category: Sport

* Fall Soft Goods Order HERE WOD: 1) 2 Front Squats + 3 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 2RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible. 2) 12 minute AMRAP: 10 Bar Facing Burpees 20 Deadlifts 95/65 40 Double-unders Extra Work: 3) Sled Drag: 400m @ Bodyweight Not for time. Goal stimulus is to move at a continuous pace, if you can’t, scale loading. 4) Row: 3 sets of 2000m w/3 minutes Rest 400m @ 2K Pace, 400m Easy 300m @ 2K Pace, 300m Easy 200m @ 2K Pace, 200m Easy 100m @ 2K Pace, 100m Easy For your easy pick a pace that you’re going to maintain for all 3 sets, don’t have your pacing all over the place….

* Fall Soft Goods Order HERE WOD: 1) 30 minute AMRAP: 3 Rope Climbs 15ft 10 Power Snatch 95/65 30 Air Squats Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps. 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Back Split Squats: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible. 2) Hip Thrusts: 15 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift. Increase loading as deemed fit.  3) 7 minute AMRAP: 12 Thrusters 95/65 12 Pull-ups Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Single Arm…

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 30 minute AMRAP: 11 Deadlifts 185/135 24 Medball Squat Cleans 20/14 20 Abmat Sit-ups 16 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 8 Barbell Upright Rows 3 – 20 seconds/side Bird Dog Warm-up as needed. For Bench Press try to build on your loading from last week. Upright rows should be down with hands touching, keep them strict, range of motion is bar to chin. Bird Dog focus on neutral spine and keeping your hips and shoulders square. 2) 12 minute AMRAP: 12 Toes-to-bar 12 Shoulder-to-Overhead 95/65 12 Box Jump Overs 24/20 Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 4) Bottoms Up Kettlebell Press: 4 sets…