Tuesday – 5/30/2017
Workout of the Day SKILL/GYMNASTICS: ACCUMULATE… 50 STRICT HSPU OR DB PRESS 75 HIP EXTENSIONS OR GOOD MORNINGS OR CARDIO (20 MIN) WOD: E5MIN x 4 ROUNDS 500/400M ROW 8 BURPEES OVER THE BAR 5 C&J (#185/125/85)
Blog Archives
Monday – 5/29/2017
Happy Memorial Day! As a reminder we will only have 9AM class today and we will be doing the Hero WOD “Murph.”One this day of rememberance, we honor the fallen. We honor those who served in the various branches of the military and gave the ultimate sacrifice while protecting and fighting for the USA, and those that made […]
Friday – 5/26/2017
REMINDER: There are NO classes this weekend due to our coaches attending the Caliofornia Super Regional. Tickets are available online and at the event if you are interested in going. Workout of the Day STRENGTH: 1 RM THRUSTER (FROM FLOOR) WOD: TEAMS OF 2 3 RFT… 25 / 20 / 15 CAL ROW […]
Thursday – 5/25/2017
Workout of the Day STRENGTH: BENCH PRESS OR CARDIO WOD: EMOM 24 MIN 1: 20 SLAM BALLS MIN 2: 40 SEC 2 KB FRONT RACK HOLD MIN 3: 20 WEIGHTED SIT-UPS MIN 4: 5 WALL WALKS / 40 SEC HS HOLD
Wednesday – 5/24/2017
Wellness Wednesday On today’s Wellness Wednday blog…the purpose and importance of restesting WODs, lifts and max effort reps AND tracking your progrss. This week, we’re seeing a lot of WODs, lifts and movements that appeared in our programing over the course of the last 6 weeks. The purpose behind this is to see your fitness […]
Tuesday – 5/23/2017
Workout of the Day WARM UP: 2000M ROW FOR TIME SKILL/STRENGTH: MAX UNBROKENRETEST OF… STRICT PULL-UPS PUSH UPS (NO MORE THAN 3 SEC PAUSE) L-SIT HOLD SECONDS WOD: 50 CAL ASSAULT BIKE FOR TIME 1 MIN REST, THEN… 3 MIN MAX BURPEE REPS
Monday – 8/22/2017
Great job to all of our teams that competed in our CDR Inner Box Battle this past weekend! It was a lot of fun watching the kids, veteran competitors and newer members all throwdown with 3 fun WODs and a floater! Congrats to Caysen and Mikey who won the kids division, Lyndsay and Katie who […]
Friday – 5/19/2017
Workout of the Day STRENGTH: BUILD TO HEAVY CLEAN & JERK WOD: TEAM REGIONAL WOD #5, TEAMS OF 3 ON RUNNING CLOCK… 125 C2B (1 ATHLETE HANGS, 1 RESTS) 100 TTB (1 ATHLETE HANGS, 1 RESTS) 100 DB OHS (#70/50/30) THEN… 200 / 150 CAL ASSAULT BIKE
Thursday – 5/18/2017
Workout of the Day CARDIO, 20 MIN WOD FOR TIME… 50 – 40 – 30 – 20 – 10 WB KB SWINGS
Wednesday – 5/17/2017
Workout of the Day WOD: CARDIO FOR TIME AMRAP 45 1000M ROW 1 MILE RUN 1 MILE BOX 50 PUSH UPS 50 BOX JUMP OVERS / STEP OVERS (24″/20″)
