modPaleo will be here this morning and again this evening to sample their tasty meals! Our 6 week strength programming cycle begins today. You can check it out here WOD Strength: Sumo Deadlift 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: For Time: 50 Front Squat (135/95) every time...Read More
WOD Skills: Kipping pullups and muscle ups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible Metcon: AMRAP in 10 minutes: 10 sumo deadlift w/shrug (155/105) – like the video above, but in a sumo stance 10 burpee pullupsRead More
Pullup Class this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55)Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each...Read More
Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Sumo Deadlift 50% x 5 60% 6-6-6 @ 75% 1RM Metcon: 21-15-9 For Time: Deadlift (225/155) Box Jump (24/20) Hand Stand Pushup Time cap of 12 minutesRead More
The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Sumo Deadlift Warmup with increasing loads, but don’t get fatigued Test 1RM Metcon: 21-15-9 Kettlebell Swings (70/52) Wall Balls (20/14) Run 400m after each round Time cap of 12 minutesRead More
Clean and Jerk Fundamentals Class tomorrow at 11am! WOD Strength: Sumo Deadlift warmup with increasing loads 5 x 60% 3 x 70% 2 x 80% 1 x 85% 1x 90% 1-1-1 @ 95% Metcon: AMRAP in 9 minutes: 2 Power Snatch (115/75) 2 Box Jump Overs (24/20) 4 Power Snatch 4 Box Jump Overs 6...Read More
Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: 4 rounds: 10 Sumo deadlift high-pulls (95/65) 10 push press...Read More
Our new Olympic Weightlifting class begins tonight! WOD Strength: Sumo Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: With a partner, each partner alternates rowing each interval Row 500m Row 400m Row 300m Row 200m Row 100m (ie Row 500, row 500, row 400, row 400, etc)Read More
