Category: Uncategorized

WOD: Snatch Balance Practice: 20 minutes (work light and work on footwork and speed under the bar) “Helen”- 3 rounds AQAP:400m Run21 Kettlebell Swings 53/3512 Pull-ups Post results/thoughts to comments Awesome job today guys. For those of you I talked with today about those tight shoulders, keep working on that mobility for your overhead squats, it will come. Now that more and more of you are getting pull-ups we are seeing more Rx’d workouts. Great job all of you that are making the leap up the scaling board, whether from Level 1 to Rx’d or Level 3 or 2 it is all awesome. Cheers. Tearing up the run at 5:45 AM Phillip swinging with Chris and Phil loaded down to the right with weight vests – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments Great job today guys. Good to see many of you continuing to get stronger and really honing in in your weaknesses. We saw a punch of different things today, and lots of gymnastics moves, dips, pull-ups,…

Hey everybody. In my previous news letter I mentioned getting some T-shirts and Hoodies made. I’m going to put up a sign-up in the front lobby. Fill out your name, size, and quantity if more than one. It looks like we will get both a mens and women’s cut in the t-shirt. T-shirts will be $20-$25 depending on the T-shirt quality we go with, and Hoodies will be $30. The Hoodies will just be a standard pull-over, no zip. So sign-up on the sheet in the lobby. Hoodies will be red, T-shirts will be white. Below are the logos/design for each one. Hoodie Front Hoodie Back T-shirt Front T-shirt Back

WOD: Back Squat: 5-5-5-5-5 “Glorieta”- 15 minute AMRAP:250m Row25 Push-ups25 Double-unders Post results/thoughts to comments Some similar stuff today, but different none the less. I continue to be impressed by all of you who are stepping it up and committing to learning double-unders. They are tough, and they are frustrating, but once you get them to click they are an awesome conditioning movement you can add to anything. Many of you stepped it up on your back squats today as well. Great going guys. You rock. See you tomorrow. Cheers Bryant working through the push-ups A big noon class working hard George with a big high-pull – Jade

WOD: “First Battle of Kernstown” – 4 rounds AQAP:500m Row400m Run50 Double-unders Post results/thoughts to comments And we’ve now had our first run of the year. We had an awesome run this morning, props to those of you in the later classes who were out running in the rain. Great job today guys. I saw a couple of you work through the whole workout with double-unders for a first time. See you tomorrow. Cheers Post results/thoughts to comments The 5:45 AM class had a beautiful morning run Elliott showing his love for the jump rope And the 5:45 PM class is off – Jade