WOD 3 Rounds: 20 Double Kettlebell Front Rack Lunges 35/25, 20 Double Kettlebell Push Press 35/25, 400′ Double Kettlebell Front Rack Walk 35/25, 20 Double Kettlebell Deadlifts 35/25. 25 Minute Cap. Attention: Another great turnout for the 2nd talk tonight for the Challenge! Remember that it starts tomorrow so fill in your log for Friday … Read more
WOD 3 Rounds: 5 Rope Climbs, 10 Box Jumps 24/20, 15 Handstand Push-ups, 10 Box Jumps 24/20, 20 Pistols, 10 Box Jumps 24/20. 15 Minute Time Cap. Attention: The December Challenge of Cindy wrapped up yesterday! Congratulations to all of you who got through it and we will be posting about the winner from the … Read more
WOD Teams of 2: 6 Rounds of: Wall Balls 20/14, Sumo Deadlift High Pull 75/55, Box Jumps 20, Push Press 75/55, Calories Row. One partner completes a full round while the other rests. Each person will do 3 rounds. Tuesday Night Musings With Coach Preston. RESET BUTTON. 2020 is upon us. What a great time to … Read more
WOD 8 Rounds 5 Bench Press, 5 Deadlifts. Build in weight and alternate between bench press sets and deadlift sets. Attention: The talk went great tonight and some participants got weighed and measured! We appreciated everyone who came! Julia will be in on New Year’s Eve and will measure a couple of people before or … Read more
WOD For Total Distance 30 Rounds: :30 sec Row, Bike or Ski, :30 sec Rest. Attention: First, we are excited to announce that we are doing a Healthy Lifestyle Challenge starting this Friday, January 3, 2020 and going through Tuesday, February 11, 2020. It’s a new Challenge where Julia will be doing the first talk … Read more
WOD For Load: 1-1/4 Squat 3-3-3-3-3-3. Build in load for a heavy set of 3. Attention: On Sunday night we will be releasing the Challenge details (that starts this Friday) where we are encouraging everyone in the box to do it as we are focusing on improving at every level and it’s a new one! … Read more
WOD GFF 1000/800 Meter Row, 15 Strict Press 135/95, 30 Chest To Bar Pull-ups, 750/600 Meter Row, 12 Strict Press 135/95, 20 Chest To Bar Pull-ups, 500/400 Meter Row, 10 Strict Press 135/95, 10 Chest To Bar Pull-ups. 20 Minute Cap. Attention: Back to normal classes! The details for the Nutrition/Health Challenge will be up … Read more
WOD AMRAP In 20 Minutes: 10 Burpee Box Jump Overs 24/20, 20 Kettlebell Swings 70/53, 60 Double-Unders. Attention: Merry Christmas and we hope everyone has had a lovely day! Remember only a 9 a.m. and 4:30 p.m. wod!
WOD 12 Days of Christmas: 1 Strict Handstand Push-ups, 2 Box Jump Overs 20″, 3 Devil’s Press 50/35, 4 Toes to Bar, 5 Slam Balls AHAP, 6 Calorie on Bike or Ski, 7 Hand Release Push-ups, 8 Walking Lunges With Plate 45/25, 9 Thrusters 45/35, 10 Pull-ups, 11 Russian Kettlebell Swings 70/53, 12 Wall Balls … Read more
WOD AMRAP In 10 Minutes: 2 Deadlifts 225/155, 2 Ten Meter Sprints, 4 Deadlifts 225/155, 4 Ten Meter Sprints, 6 Deadlifts 225/155, 6 Ten Meter Sprints… Continue adding 2 reps until time expires. Attention: The holiday schedule is – Monday – Normal; Tuesday – only 1 class at 9 a.m.; Wednesday – Christmas, no classes; … Read more