Saturday-180526
Today's Schedule: 830am FREE Beginners Class 930am Group Class Warmup: 500m row, then- movement prep with Coach Skill: 8 min to est Max Distance Broad Jump Conditioning: Open Wod 14.3- AMRAP in 8 minutes 10 Deadlifts (135/95 lb) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lb) 15 Box Jumps (24/20…
Friday-180525
Warmup: 500m row, then- movement prep with Coach Conditioning: 5 Rounds for time -500m row -400m run *30 min cap. Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia
Thursday-180524
Warmup: 500m row, then- movement prep with Coach The Program, Week 7 Upper Body Heavy Day 1) Bench Press- 12 min to est 1RM 2) Chest to Ring Pullups- 3 sets Max Reps, rest 3 min 3) 3 sets- Max Reps Strict HSPU, :30 Max Rear Delt Flys, rest 90…
Wednesday-180523
Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -10 KB Thrusters Left (70/53) -10 KB Thrusters Right (70/53) -15 T2B Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
Tuesday-180522
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Death By Airbike Calories -Perform 1 calorie in Min 1, 2 calories in Min 2, 3 in min 3, etc until you cannot complete the alloted amount of calories in the corresponding minute. Midline: Partner Medball Throws- 3 sets of…
Monday-180521
Warmup: 2 min airbike or 500m row, then- movement prep with Coach The Program, Week 7 Lower Body Heavy Day 1) Back Squat- 15 min to est 1RM 2) The VTG 400 Version 2.0- 400m Sandbag Carry (140/100), everytime the sandbag is put down perform 10 Sandbag Squats before proceeding.…
Saturday-180519
Today's Workout, "DT",is performed In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Today's Schedule: 830-930am Open Gym 930am…
Friday-180518
***Special Note- Open Gym from 9-10am only today. Gym will close for the morning at 10am. Warmup: 500m row, then- movement prep with Coach The Program, Week 6 Upper Body Heavy Day- 1) Shoulder Press- 12 min to est 2RM 2) Chin-ups- 3 sets Max Reps, rest 3 min 3)…
Thursday-180517
***Schedule Change- starting today the Tuesday/Thursday morning classes will be held at 8am instead of 9am until otherwise noted. Also, there will be NO Open Gym from 9-11am today. The gym will close immediately after the 8am class. Warmup: 2 min airbike or 500m row, then- movement prep with Coach…
Wednesday-180516
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 5 Rounds- 2:00 on/2:00 off -20/15 cal Airbike -Max Reps Burpee Box Jumps (30/24) Mobility: -2 min box ankle stretch -2 min barbell calf smash