Category: Uncategorized

WOD: Front Squat: 5-5-5 Strict Press: 5-5-5 10 minute AMRAP:3 Handstand Push-ups8 Pistol Squats20 Double-unders Post results/thoughts to comments It was great to see so many people referencing their binders today and getting pumped on the PR’s that they were setting. You guys all kill it and it is so much fun having you all in the gym. A bunch of you stepped it up, bit the bullet, and went for double-unders in the workout which was awesome. Our On-ramp group finished up tonight, hopefully not too sore from the walking lunges. We hope to see you guys in for a class real soon. Cheers. Brian and Kristi pushing through the front squats at 5:45 AM Ryan and Dani working on pistol squats Donny pushing through some air squats Measuring up the new jump ropes, one of a few new things that showed…

WOD: Snatch Complex: 1-1-1-1-1 (1 complex consists of 1 Snatch Grip Deadlift, 1 Squat Snatch, 1 Hang Power Snatch, and 1Overhead Squat) 5 rounds AQAP:7 Power Snatches 95/6513 Med Ball Slams 20/14 Post results/thoughts to comments Awesome work today everybody, you all killed it. Snatch work is continuing to improve, sorry if the last few weeks have been a little repetitive but we are getting you guys to all get the hang of these movements, you’re doing great. Props to those that scaled the workout up today, poor programming on my part, as the weight was definitely a little light. See you tomorrow. Cheers. Jim winging the ball Tanya getting the bar overhead Chris getting his post workout eats Rugby guys making use of the dumbbells – Jade

WOD: Snatch Balance: 15 minutes (don’t work any heavier than a barbell, we are working on technique here, footwork, speed under the bar, strong bottom position etc. If you don’t have a fairly good overhead squat spend time working on this) 3 rounds AQAP:5 Muscle-ups25 Box Jumps 24/18 Post results/thoughts to comments Happy Valentines Day everybody. Hope you all had a wonderful day. Awesome to see so many people in today and it was great to see some of you doing your first workout with muscle-ups. Overhead squats are improving, and pull-ups are continuing to get stronger. Great work guys, keep it up. Cheers. Nancy, HJ, and Alison on the box jumps Dani…our first woman to get muscle-ups, awesome work A big class at 5:45 PM…heats, partners cheering each other on Bryant working through his muscle-ups On-ramp crew hitting up the wall balls…

WOD: 5 rounds AQAP:5 Jerks 135/9510 Power Cleans 135/9520 Deadlifts 135/9540 Air Squats Post results/thoughts to comments As always awesome work everybody. Barbell work continues to improve whether it be the more basic movements like the deadlift or the complicated ones like the clean and jerk. A quick note, pay attention to your air squats in workouts. I can only “bark” the same cues so many times. While air squats are a basic movement they seem to be shorted a lot, remember depth should be crease of the hip below the knee, not to the knee, and you need to stand all the way up, open that hip up all the way and stand tall. Have a great weekend everybody. Cheers. Terri, Jennifer, and Richard working hard Barbells a flyin Cindy and Kim just finished, pushed hard and straight to the board with…

WOD: 6 rounds of 40:20 per movement. 1 minute rest after 6 rounds of a movement are completedRow for CaloriesBox Jumps 24/18Sumo Deadlift High-pull Score is total reps Post results/thoughts to comments It was so much fun to have so many people through the door today guys, keep it up, it’s awesome having big classes. You all did an awesome job and really pushed yourselves hard in the workout. If we don’t see you tomorrow, have a great weekend. Cheers. One of our newest members Bart, pushing hard through some box jumps A big 7 AM class…rowers loaded And a big noon class Sophie cranking through the high-pulls Scott racking up those calories – Jade