Friday 24 November

  Come in today for our 1 class time at 0900, as we honor Corporal Carse   “Carse” 21-18-15-12-9-6-3 reps, for time of: Squat Clean, 95/65 Double Under Deadlift, 185/135 Box Jump, 24/20 *Begin each round with a 50 meter Bear crawl.    

read more

Happy Thanksgiving

Today we will have 1 class at 0900. Come in and enjoy a great workout. Today is brought to you by…… “The Girls”: Angie’s House: 20 pull ups 20 push ups 20 sit ups 20 air squats Helen’s House: 400m Run 21 KB swings, 53/35 12 pull ups Frans House:…

read more

Wednesday, 22 November

Skill Power snatch 3-3-3-3-3 use same weight for each set. Needs to be medium to heavy OR the same weight that you used for the workout on Monday the 13th of Nov. Rest as needed between sets. Repetitions are unbroken.   Workout EMOM x 14 minutes: Odd: 5 power snatch-use…

read more

Tuesday, 21 November 2017

Skill Max Effort Pull-ups Use any style and combo of pull ups that you choose. Basic rules apply: elbows must be full extension at bottom and chin must go over the bar at top. As soon as you  let go of the bar, your set is over. Above is a…

read more

Monday, 20 November

Strength EMOM x 10 minutes 4 Handstand push ups* 4 Air squats *challenge yourself. If you can do HSPU’s with ease, then replace 1 kipping with 1 strict, or try deficit HSPU’s. If you just learned how to get inverted, try a HS hold for :30 seconds… Workout “Annie” 50-40-30-20-10…

read more

Friday, 17 November

0830 & 1000 classes: Workout 4 rounds: Assult Bike, 1.2 meters 25 ab mat sit-ups 25 back extension WOD WONDERLAND-2017 Please be at the box by 4:45p. The first heat starts at 5:15p Workout will be announced day of

read more

Thursday, 16 November

Strength Deadlift: 5-3-1-1 Looking for a 1-rep max Workout As Many Rounds As Possible x 20 minutes: 200m run 10 DB Push Press, 50/35 5 Muscle up, bar or ring 10 DB Power Snatch, Alt. 50/35

read more

Tuesday, 14 November

Skill FOR TIME: 500m row Stats for the 500m Row: Workout: Bench Press: 1-1-1-1-1 Shoulder Press: 1-1-1-1-1 Looking for a new 1-rep max for these movements. Rest as needed between reps and sets.  

read more

Monday, 13 November

Skill EMOM x 12 minutes: Work on your weakness. Converse with your coach to find an appropriate number of repetitions. Examples: pull ups, toes to bar, wall ball, muscle ups (bar or rings), dips, box jumps….. Workout 4 rounds for time: 250m row 15 back squat, 115/75 12 snatch, 115/75…

read more

Friday, 10 November

Skill 5 x 200m run work:rest Workout AMRAP x 15 minutes 7 Toes to bar 7 Front Squat, 75/55 7 Strict press, 75/55 **Looking for high intensity… Dont try to add more weight to Rx+ it if your only getting 4 rounds.

read more

Wednesday, 08 Novemeber

Strength EMOM x 10 minutes: 2 thrusters increase weight with each minute Workout: Tabata—-Singles Tabata—-Air Squats Tabata—-Assult bike, cal. Tabata—-Kettlebell swings, light weight 20 seconds of work/10 seconds rest for 8 intervals. Each interval is 4 minutes. Complete each movement before moving to the next; start at any movement. **Score…

read more

Tuesday, 07 November

Skill/Strength 3 sets of: 1 HSPU + 2 shoulder taps + 2 left “walks” + 2 right “walks” + 1 HSPU then, 10 parallette shoot throughs   Workout For Time: 40-cal row 30 Deadlift, 225/135 20 pull ups 10 strict Handstand push ups  

read more

Monday, 06 November

Workout OPEN 14.1 10-minute AMRAP: 30 double unders 15 power snatch, 75/55   Rest as needed then….. Skills. 100 abmat sit ups for time rest, then….. 10-9-8-7-6-5-4-3-2-1 Heal taps over a DB or similar object 2-4-6-8-10-12-14-16-18-20 Russian Twist, you choose weight

read more

Friday, 03 November 2017

Workout 10 rounds: :30 of burpees :30 rest :30 of Thrusters, 45/35 :30 rest *the goal is to keep the repetitions the same or +/- 2 reps, with each round. This is one of those workouts that you will need to fight for each round. It will get spicy! **Score…

read more

HAPPY HALLOWEEN

Tuesday Technique How far can you get to in 10 minutes?? Flight Simulator For time: Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Each set must be performed “unbroken” before you can move on to the next. Workout: EMOM x 14 minutes: Odd: max effort Double unders Even: 5 burpees

read more

Monday, 30 October 2017

::Skills:: 3 sets of 10: step up + reverse lunge with DB air squats Bulgarian split squat Glute/Ham bridge up from floor   ::Workout:: AMRAP x 12 minutes: 20′ Handstand walk 10 pull ups 10 push ups

read more