Category: Uncategorized

WOD: – Turkish Get-up: 15 minutes – AQAP:20 Burpees30 Power Cleans 135/9540 Double-unders500m Row Post results/thoughts to comments First off great day today guys. I think a lot of you enjoyed learning the turkish get-up, it is a great movement and really is a great test of fully body strength. Way to push yourselves hard on the met-con today…if you saw people flattened on the floor and you weren’t, that’s fine, intensity is something that is learned for many, it will come. With that said don’t let anybody tell you that you can’t get a workout in 7 minutes, because you sure can. In addition another month has gone by and you guys are all doing an amazing job. Those of you who have been with us since September are really starting to see some big gains in their performance in all aspects…

WOD: – Jump Rope: 10 minutes – “Coe” – 10 rounds AQAP:10 Thrusters 95/6510 Ring Push-ups Post results/thoughts to comments Great to see everybody in the gym today and wow, huge group at 5:45 PM, so good to see everyone killing it. Awesome to see a bunch of you hitting the workout Rx’d as well…good job pushing some extra weight around. See you all tomorrow. Kristi getting that weight overhead Jumping rope Kevin and Walt working hard The 5:45 PM crew working through the warm-up Jeff getting tht bar overhead - Jade

WOD: “The Filthy Team” – AQAP – In teams of 2 or 3 complete the workout, only one person can do work at a time100 Box Jumps 24/18100 Jumping Pull-ups100 Kettlebell Swings 35/26100 Walking Lunges100 Knees-to-elbows100 Push Press 45/33100 Good Mornings 45/33100 Wall Balls 20/14100 Burpees100 Double-unders Post results/thoughts to comments I had a great time watching you all work so hard as a team today, it rocked. Hope you got some of that Thanksgiving food worked off the ole belly. See you guys Monday and have a great rest of the weekend. TEAMWORK!!! Lunges Dani and Erik working through the push presses – Jade

WOD: 3 rounds AQAP:100ft Sprint20 Air Squats100ft Broad Jumps20 Push-ups100ft Bear Crawl20 Sit-ups100ft Walking Lunges20 Burpees Post results/thoughts to comments So yes we are closed today, but above is something any and all of you can do at home, work, etc. You need your body and some sort of measured distance, 20, 25, 50, 100 feet, it doesn’t matter. If you need to scale the workout I would start by scaling the distances and then the reps. If you guys do the workout, post your time, thoughts, etc. in the comments. Have fun with the workout and enjoy your turkey day. Cheers. – Jade

WOD: – Overhead Squat: 5-5-5-5-5 – 3 rounds AQAP:500m Row25 Wall Balls 20/1415 Deadlifts 225/155 Post results/thoughts to comments As always awesome work today guys. Hope you all enjoyed the destruction of your posterior chain in the met-con…wow that rowing was tough the 2nd and 3rd round. We had a bunch of PR’s on the overhead squat today, and many of you are making big progress on the movement. For those with shoulder mobility trouble, keep working on it, don’t get fed up, it will come. A last reminder we will be closed the next 3 days, but we will be open on Saturday for our normal classes, I hope to see a bunch of you in for that, we’ve got something fun cooked up. Have a great thanksgiving everybody. Cheers. The ladies in the early AM Vinny and Phil post WOD…they were…