12.26.17
Open Gym 9-12 come in ask a Coach Vanessa, Coach K, Coach Lee, Coach Scott,Coach Sue to help you reach your 2017 goal or learn a new skill or hit the Pr!!
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Wod Amrap 15 15 Power Snatches (75/55) 30 Double Unders 15 Push Press 30 Double Unders
Read More »12.16.17
Don’t forget Holiday Party woop woop see you tonight!! Team Wod Amrap 20 partner 1 Rows 30/24 partner 2 Amrap of 8 Pull Ups+ 6 jumping lunges 8 T2b + 5 Burpees continue where partner left off. total rounds complete is your score
Read More »12.15.17
Teams of 2 You Go I Go 5 Rounds 4 min Amrap 3 Hang Power Cleans 135/95 6 Hspu 9 Box Jumps 30/24 Rest 1 Min in between rounds
Read More »12.14.17
Part 1 Snatch Minutes 1-10: Perform 1 rep every minute for 10 minutes Minutes 11-15: Build to a 1 rep max for the day * If proficient, perform Squat Snatches. If not, perform Power Snatches ** Use moderately heavy weight for minutes 1-10 (75-80%) 3 rounds for time: 100 Double[…]
Read More »12.13.17
Wod: 4 sets for max reps: 1 minute max Burpees 1 minute max Wall Balls 20,14 1 minute max Calorie Row rest 2 minutes b/w sets
Read More »12.12.17
Part 1 15-12-9-6-3 reps for time: Power Cleans (135/95) Thrusters Part 2 Front Squat (20X1 tempo) Build to a 3 rep max in 15 minutes Loading Guidelines Sets 1-3: 50-70% Sets 4-6: 80-90%+ Post time and 3RM to comments.
Read More »12.11.17
Wod: 50-40-30-20-10 reps for time: Double Unders KB Swings (53/35) Ab mat sit ups
Read More »12.8.17
Holiday party Saturday December 16 incontro Franklin 7pm Strength: Bench Press 2-2-2-2-2 Dead Lifts 2-2-2-2-2 Back Squat 2-2-2-2-2 build to 85-90 % effort Wod: Air Dyne Challenge
Read More »12.7.17
Wod 30/24 Calorie Row 30 Burpees 30/24 Calorie Row 30 Box Jumps (24/20) 30/24 Calorie Row 30 Burpee Box Jumps
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