Thursday’s WOD – June 25th

Thursday’s WOD – June 25th Skill/Mobility: Burgener /Mobility Conditioning: CAT ONE/TWO: Hero WOD “Abbate” / For Time: Run, 1 mile 21 Clean & Jerks, 155/110# Run, 800 m 21 Clean & Jerks, 155/110# Run, 1 mile CAT THREE: Abbate/ For Time: Run, 1 mile 21 Clean & Jerks, 115/75# Run, 800 m 21 Clean & Read More …

Wednesday’s WOD – June 17th

Wednesday’s WOD First of all, let us just say how amazing the energy has been in the gym this week! So many NEW PR’s and excellent work being put in at the box! We can’t wait to see how everyone does in 8 weeks! Our PR bell will most-likely not stop ringing! Strength: Establish 1 Read More …

Friday’s WOD – June 12th

Friday   Attention athletes: Next week we will be doing a 1 Rep Max every day as part of our strength. Please make sure you are there EACH DAY and that you have your journal to record your 1 RM for each movement. The following weeks will have strength included before each WOD and you Read More …

Thursdays WOD – June 11th

Thursday Warm-up: (10 minutes before class): 2 Rounds: 5 GHD’s 5 Pull-ups 200 M Run   Conditioning: CAT ONE RX PLUS Hero WOD “Santora” /Three Rounds for reps of: 1 minute Squat Cleans,  175/125# 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute Deadlifts, 265/185# 1 minute Burpees, 1 minute Jerks, Read More …

Wednesday’s WOD June 10th

Wednesday Warm-up: (10 minutes before class): 2 Rounds: Row 200 M 10 Air Squats 5 Push- ups     CAT ONE 10 Kettlebell Pistols 35/26# 75 ft Handstand Walk 500m Row/0.5 bike     CAT TWO 10 Kettlebell Pistols 26/18# 75 ft Handstand Walk 500m Row/0.5 bike   CAT THREE 10 Pistols/ Pistol Progressions 4 Read More …