Sept 22/23.
Strength : Back Sq 2 reps - 10 min EMOM. WOD: 4 Rounds BB@95/135 10 Snatches 10 DL 10 FR Lunges.
Sept 21/23.
Strength: CORE 12 min EMOM- 45 sec plank 45 sec FK 45 sec Mtn climbers 40 Twists WOD: 18 min AMRAP 500m Row or 25/20 cal bike 30 WB 20...
Sept 20/23.
Strength: Snatch 1 power Sn + 1 Sq Sn 7 rounds - every 90 sec >> increasing. WOD: 4 rounds 10 Power Cleans (95/135) 10 HSPU 10 BJ overs.
Sept 19/23.
Strength: DL 3 reps - every 90 sec - 6 sets >> increasing weight. WOD: 1 round 800 m Run 30 DB Sn 30 T2B 2 rounds 400 m Run 15 DB Sn 15...
Sept 18/23.
Strength: Bench Press 10 min to establish a heavy set of 3: Then a 5 min EMOM @ 80%. WOD: 20 min emom MIN 1: Burpees MIN 2: ROW cal MIN...
Sept 15/23.
IN-house competitors - please park on the road across the street or at the Co-op. If you have any questions or concerns about any...
Sept 14/23.
Reminder everyone is welcome to attend the bbq after the in-house comp. Cost $10. Please add your name to the sign up sheet ASAP....
Sept 13/23.
Strength: Power Snatch 2 reps @ 80% > 8 rounds every 90 sec. WOD: 5 Rounds 10/12 cal bike or row 10 T2B 8 Fr sq 95/135 6 C2B.
Sept 12/23.
Workouts and heat schedule are now POSTED!! Please make sure you pay ASAP if you haven't already. Strength: Pull-ups/Dips 10 min EMOM:...
Sept 11/23.
Strength: OHS 2 reps - every 90 sec 8 Rounds > increasing weight. WOD: 150-100-50 DU's 21-15-9 C&J > increasing weights. 21-85/115...