STUFF YOU NEED TO KNOW ABOUT – Summer Schedule This is just a friendly reminder that our last kids and teens class is on WED.JUNE 28th. The M/W/F 3:30pm ‘Teens & Teachers’ classes are cancelled for the Summer as well as the W/F 4:30pm Kids classes. Regular schedule returns on Mon. Sept.11th. The teens are welcome to attend any of the regular WOD classes for the durat
Fran has confirmed she is stopping by on FRIDAY…..for ‘FRAN FRIDAY’ of course !! FOCUS: Barbell Row 5×5 *go by feel WOD: 4 Rounds for reps of… 1:00 Box Jump (24/20) 1:00 Wall Ball (20/14) 1:00 Row (cal) 1:00 Rest *record total reps per round *RX box jump = step OR jump!
STRENGTH Back Squat 5-5-5-3-3-3 *work your way to 80% for your 3′s Seated DB Strict Press 5-5-5-5-5-5 *go as heavy as possible, while maintaining form!! *watch that low back hyper-extension!! CORE Accumulative 3:00 L-Sit Accumulative 3:00 Hollow Body
WHAT A WEEKEND! You guys all CRUSHED Met Con Blue. And our volunteer team was CRAZY INSANE. John and I feel SO blessed to have such amazing members – seriously. Thanks everyone! FOCUS: 12:00 EMOM 1 Clean + 1 HPC + 1 Thruster *use this time to work up to or past your WOD weight WOD: 10:00 AMRAP 8 HPC 10 Burpee Over Bar 12 Thruster (65/65)
Don’t forget, we will be CLOSED on Saturday for Met Con Blue and then there will be NO classes on Sunday as we are hosting our Ladies Day/Clothing Swap from 12pm-3pm! John and I just wanted to thank EVERYONE for your patience these last couple of weeks as we prepped for the race! Our schedule at the gym will be back to normal on MONDAY! Thanks to our amazing team as well for coverin
It’s gonna be a FANTASTIC WEEKEND – GET OUTSIDE! But don’t forget to pop into our Ladies Day on SUNDAY from 12pm-3pm!! FOCUS: 1-1/4 Back Squat 8-8-8-8-8 WOD: 12:00 AMRAP 200m Run 8 T2B 4 Bar Muscle Ups *MU options = 8 C2B or 12 Ring Rows (low) *C2B is only an option for that can do them unassisted
FOCUS: (A) 5:00 Foam Roll + 5:00 Lacrosse Ball (B) 10:00 to warm up for cleans + thrusters and set up for WOD! WOD: For Time 30 Cleans (115/75) 30 Box Jump Overs (24/20) 50 Burpees 30 Box Jump Overs 30 Thrusters Just “chip” away – it will be F-U-N!
AND TOMORROW WE RUN!! Because it’s Global Running Day of course – thx Coach Sarah! Let’s celebrate GLOBAL RUNNING Day! You can choose to pledge to run online on the Global Running Day site, but truly, it’s to celebrate running! FOCUS: Fun group dynamic warm up + easy 400m jog before WOD! WOD: For total time 100m Run 100m Walk 200m Run 100m Walk 300m Run 100m Walk 400m Run
Hey gang – just a reminder that there is no open gym tomorrow (sorry for the inconvenience). FOCUS: Warm up + Mobility + Set up! WOD: 30:00 EMOM M1 – 8 Bench Press @65-70% M2 – 15-20 Wall Ball (20/14) M3 – 50 DU or 20 Attempts or 15/12 Cal Air Dyne M4 – 4-7 HSPU M5 – 15 KBS (26/16)