Just a reminder that we are closed for Thanksgiving today. Enjoy yourselves and be safe!
Friday class schedule: 9am, 10am, 11am
Saturday class schedule: 9am, 10am, 11am
Just a reminder that we are closed for Thanksgiving today. Enjoy yourselves and be safe!
Friday class schedule: 9am, 10am, 11am
Saturday class schedule: 9am, 10am, 11am
In an immature overhead squat(RIGHT), the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.
10-9-7-6-5-4-3-2-1 reps of the triplet:
Pull-ups
Push Jerks (95/65)
Burpees
At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.
“Zygote”
Complete as many rounds as possible in 20 minutes of:
15 Box Jumps (24/20)
10 Kettlebell Snatches EACH arm (44/26)
35 Double Unders
1. Thruster 1-1-1-1-1-1-1
2. Complete as many rounds as possible in 15 minutes of:
2 Handstand Pushups
4 Front Squats (135/95)
8 Kettlebell Swings (53/35)
16 Sit-ups
Don’t forget to book your massage with Ashley!!!
Join us Saturday for another awesome team workout! This will be a format where one partner works while the other rests, alternating exercise responsibility each round.
5 rounds for time of:
15 burpees
15 ring dips
15 situps
15 squats
15 pullups
15 deadlifts (95/65)
15 jumping lunges
15 pushpress with plate (45/25)
1. Power Snatch 1-1-1-1-1
2. 5 rounds for time of:
10 Deadlifts
10 Hang Power Cleans
10 Box Step ups with Barbell, 20″ box
Men use a 95lb barbell for all 3 movements. Ladies use 65lbs.
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Rx+ Wear a 20lb vest
* To be Rx, your pushups must be chest to floor!!
WOD Demo: HERE
Row for as many meters as possible while taking only 30 strokes on the rower. Rest 2-3 minutes between sets. Complete 5 sets total. Your score is combined meters rowed over all 5 rounds.
Extra credit: 20 Kettlebell turkish getups as quick as possible (35/26)
“Billy Bad Ass”
For time:
100 Double Unders
90 Lunge steps
80 Sit-ups
70 Good Mornings (45/33)
60 Box Jumps (24/20)
50 Kettlebell Swings (53/35)
40 Meter Bear Crawl
30 Kettlebell Sumo Deadlift High Pulls (53/35)
20 Pull-ups
10 Burpees
1. Bench Press 3-3-3-3-3
2. Complete as many rounds as possible in 15 minutes of:
Run 200 meters
15 Plyo Pushups on 45lb plate
15 Wallball Shots (20/14)
Dont forget to book your post-workout massage with Ashley!!