TOP NEWS:Sunday Schedule through March. Waist Management 8:30a-10a. Open Gym 10a-11a. SIGN UP TODAY

Wod

Saturday June 30, 2018

**All classes are free for friends and family Saturday!**

‘Bring A Friend’

AMRAP 25
800 Meter Run
100 Double unders
100 Russian kettle bell swings
100 Sit ups
2000 Meter Row

*With a partner, split reps anyway.

Friday June 29, 2018

Weightlifting

Power snatch
*Touch and go double

‘Hang Tight’

For time (15 cap)
5 rounds of
10 Power snatches 75/55
15 Toes to bar
20 Wall balls 20/14

Thursday June 28, 2018

‘Easy Day’

EMOM 40
M1: 200/250 meter row
M2: 10 Burpees
M3: 25′ Shuttle run
M4: Rest

 

Wednesday June 27, 2018

Strength

Strict Press
2-2-2-2-2

 

‘Bar Fight Gone Bad’

3 rounds of
1 minute at each station
Strict press 75/55
Hang cleans 75/55
Front Rack lunges 75/55
Sumo Deadlift high pull 75/55
Rest

 

Tuesday June 26, 2018

Strength

Weighted Pull ups
3-3-3-3

‘Beach Body’

AMRAP 15
5 Strict pull ups 
10 Hand Release push ups
200 Meter run

Monday June 25, 2018

‘Leg Lock’

AMRAP 3 
Row for Calorie 
Rest 1 minute
AMRAP 6
9 Deadlifts 95/65
7 Front Squats 95/65
5 Box jumps 24/20″
Rest 1 minute 
AMRAP 3
Row for calorie 

Saturday June 23, 2018

‘Swing Set’

AMRAP 20
400 Meter run
9 Push Press 95/65
18 Pull ups
27 Kettle bell swings 53/35

 

Friday June 22, 2018

Strength

Weighted Ring Dip
3-3-3-3

 

‘Chest Pump’

For time (12 cap)
50-30-10
Wall Balls 20/14
30-20-10
Strict Ring Dips

Thursday June 21, 2018

‘Running Annie’

For time (18 cap)
50 Double Unders
50 Sit ups
400 Meter Run
40 Double Unders
40 Sit ups
400 Meter Run
30 Double Unders
30 Sit ups
400 Meter Run
20 Double Unders
20 Sit ups
400 Meter Run
10 Double Unders
10 Sit ups

Wednesday June 20, 2018

Weightlifting

Snatch + Overhead squat

 

‘Under Over V1’

ARMAP 10
3,6,9,12,15..so on
Overhead squat 95/65
Burpee box jump over 24/20

Tuesday June 19, 2018

‘The Pull’

5 rounds
2 minutes on/ 2 minutes off
20/15 Calorie row
9 Deadlifts 225/155
Max effort Rope climbs I.R.T.

Monday June 18, 2018

 

‘The Push’

0:00-5:00
For time
30 Handstand push ups
30 Toes to bar

5:00-6:00 
Rest 

6:00-8:00
For time
100 Double unders

8:00-9:00
Rest

9:00-15:00 
AMRAP 6
10 Single arm kettle bell Push press 53/35 (Right Arm)
25′ Single arm overhead walking lunge 53/35 (Right Arm)
10 Single arm kettle bell Push press 53/35 (Left Arm)
25′ Single arm overhead walking lunge 53/35 (Left Arm)

Saturday June 16, 2018

‘Boxed Chief’

AMRAP 18
3 Power cleans 135/95
6 Box Jump Overs  20/24
9 Hand Release push ups

*With a Partner;  Alternating Rounds.

Friday June 15, 2018

Weightlifting

Squat Clean Thruster

 

‘Fran’

For time (7 cap)
21- 15- 9
Thrusters 95/65
Pull ups

Thursday June 14, 2018

‘Stranger Things’

EMOM 40
M1: Right Arm turkish get ups
M2: Left Arm turkish get ups
M3: Row 
M4: 12 Lateral Box step up and overs 20″

*Row can be sub with Bike, ski or 200 Meter run.

 

Wednesday June 13, 2018

‘Big Swing’

For time (22 cap)
3 rounds of
800 Meter run
50 Kettle bell swings 70/44

Tuesday June 12, 2018

‘Oh My Quad’

5 Rounds of
2 minutes on/ 2 minutes off
20/15 calorie row
9 Front squats 135/95
Max effort bar facing burpees I.R.T.

Monday June 11, 2018

Weightlifting

1 Power Clean + 2 Push press

 

‘Big Lungs’

AMRAP 13
10 Toes to bar
20 Push press 75/55
40 Double unders

Saturday June 9, 2018

‘Quick Carry’

For time (15 Cap)
400 Meter Run
Then
2 rounds of
12 Deadlifts 185/125
15 Hand Release push ups
Then
200 Meter Single arm Farmer carry 70/44 (100M left/ 100M Right)
Then
2 rounds of
12 Deadlifts 185/125
15 Hand Release push ups
Then
400 Meter Run

 

Friday June 8, 2018

‘Redemption’

For time (20 cap)
5 rounds of
18 Wall balls 20/14
15 Hang power cleans 75/55
12 Box Jumps 24/20
9 Chest to bar pull ups

Thursday June 7, 2018

‘Belly Shaper’

AMRAP 30
In teams of 2 or 3.
3000 Meter row
200 Sit ups
100 Lunges

 

 

Wednesday June 6, 2018

Strength

1 Strict Press + 2 Push Press + 3 Push Jerks

 

‘Press Series’

AMRAP 2
Strict Press 95/65
Rest 2
AMRAP 3
Push Press 115/75
Rest 2
AMRAP 4
Push Jerks 135/95

*From the Floor.

Tuesday June 5, 2018

‘Kettle Climb’

For time (23 Cap)
800 Meter run
60 Kettle bell swings 53/35
5 Rope Climbs
600 Meter run
40 Kettle bell swings 53/35
4 Rope Climbs
400 Metre run
20 Kettle bell swings 53/35
3 Rope Climbs

Monday June 4, 2018

Strength

Back Squat
3-3-3-3-3
*Building

 

‘Squatters’

AMRAP 10
25 Double unders
15 Back squats 95/65
10 Lateral facing burpees

Saturday June 2, 2018

Weightlifting

Power Snatch
*Touch and go double

‘Power Knees’

3 rounds of
3 minutes on/ 3 minutes off
2,4,6,8,10..so on
Power snatch 115/75
Knees to Elbows

Friday June 1, 2018

Midline

Every 90 seconds for 3 sets
10 second hollow hold
5 Knee tucks
5 V-ups
6 Jack knifes
10 Second hollow hold

‘Kar-Run’

For time (22 cap)
5 rounds of:
400 Meter run
30 Wall balls 20/14