Friday-181102

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Open Wod 15.2 0:00-3:00: 2 Rounds of 10 Overhead Squats (95/65), 10 C2B Pullups If both rounds are completed in 3 minutes or less, then complete- 3:00-6:00: 2 Rounds of 12 OHS, 12 C2B Pullups If both rounds are complete…

Thursday-181101

***There will be NO Open Gym from 10-11am today.  The gym will close for the morning after the 9am class. Warmup: 500m Row, then- movement prep with Coach Conditioning: Open Wod 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts,…

Wednesday-181031

***Reminder- there will be NO 5 or 6pm classes tonight.  Happy Halloween!!! Warmup: 40 cal row, then- movement prep with Coach Conditioning: 13 min Amrap -75 Double Unders -50/40 cal Row -25 Ring Muscleups Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Tuesday-181030

***Special Attention- there will be NO Open Gym from 615-9am today.  The gym will close at 615am then open again for the 9am class.   Warmup: 500m row, then- movement prep with Coach Conditioning: Open Wod 17.1 -10 Alternating DB Snatch (50/35) -15 Burpee Box Jump Overs (24/20) -20 Alt…

Monday-181029

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Microcycle 3 Pre-Test Week 1) 12 min to est 2RM TNG Clean and Jerk 2) Open Wod 11.3- 5 min Amrap -Squat Clean to Overhead (165/110) Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-181027

Today's Schedule: 830-930am Open Gym & Pro-Activity TN Consultations 930am Group Class 1030-Noon Pro-Activity TN Consultations Warmup: 500m Row, then- movement prep with Coach Conditioning: 20 min Amrap, teams of 2 -Partner 1 will begin rowing while Partner 2 will complete a 400m Run. Once partner 2 has completed the…

Friday-181026

Warmup: 500m row, then- movement prep with Coach Conditioning: "Lynne"- 5 Rounds for reps- -Bench Press @ bodyweight -Pullups Rest as needed between rounds Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Thursday-181025

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 14 min Amrap, teams of 2- -10 Db Stepups (50's/35's) -10 Box Jump Overs Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Wednesday-181024

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 5 Rounds for time- -20/15 cal Airbike -100 Foot Sandbag Carry (200/140) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-181023

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach WOD: 6 sets -5 Back Squats, climbing in weight each set with 3 second pause @ bottom of first rep each set -Max Parallette L-sit hold (if less than 15 sec then perform max plank hold) -Rest 3…
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