Category: Sport

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) AQAP: 800m Run 30 Shoulder-to-Overhead 135/95 30 Toes-to-bar 600m Run 30 Shoulder-to-Overhead 135/95 30 Toes-to-bar 400m Run 30 Shoulder-to-Overhead 135/95 30 Toes-to-bar Extra Work: 2) 10 minutes EMOTM: Pistol Squats Work on any variation. No more than 5 reps/leg. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) Hatch Program – Week 10/Day 2 – Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Hatch Program – Week 10/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 7 Muscle-ups 10 Hang Squat Cleans 75 Double-unders Sub for Muscle-ups is 2x in either a Push or a Pull movement, your choice. Extra Work: 4) Double…

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling Movement, Even Movement of Choice Gymnastics pulling movement can be any variation of Pull-up, Ring Row, or Muscle-up. If you’re just working your way into Pull-ups it is strongly encouraged you work on your strict pulling strength i.e. Ring Row or Strict Pull-up, even if it means you need a band. Movement of choice can be anything you like, it should just be something you struggle with. 2) 4 rounds for Max Reps: 30 seconds Row for Calories 30 seconds Rest 30 seconds Box Jumps 24/20 30 seconds Rest 30…

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) Jerk Complex: 1-1-1-1-1-1-1 1 Jerk Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Rest 90-120 seconds between sets. Should be looking to max out for the day, your 6 non-max sets should be within 80% of your max set. 2) AQAP: 21 Handstand Push-ups 15 Burpee Lateral Bar Hops 9 Deadlifts 365/245 15 Handstand Push-ups 10 Burpee Lateral Bar Hops 6 Deadlifts 365/245 9 Handstand Push-ups 5 Burpee Lateral Bar Hops 3 Deadlifts 365/245 Substitution for HSPU is either Strict Press or Stink Bugs. Extra Work: 3) Reverse Hyper: 4 x 15 Rest…

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95% Warm-up as needed. Rest 90 seconds between sets. Doubles are not touch and go, but drop and reset. All reps should be full Squat. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95% Warm-up as needed. Rest 90 seconds between sets. Doubles are not touch and go, but drop and reset. All reps should be full Squat and Clean and Jerk. 3) “Isabel”- AQAP: 30…