MON – 7/31 MT. EVEREST, REPEAT (“DEATH BY ASSAULT BIKE”) START AT 10/6 CAL 2/1 INCREASE OTM TUES – 8/1 3 x 10 ME PUSH-UPS W/BAND OR PLATES 4 x 10 WIDE GRIP BENT OVER ROW 4 x 8 PER ARM, 1 ARM DB ROW, HAP WED – 8/2 5 RFT 400/450M ROW 25 […]
A HUGE thanks to everyone that came out for some Beach WOD fun on Saturday! Workout of the Day MONDAY – 7/24 EMOM 15 8 BURPEES 8 PP (#115/75/52) TUESDAY – 7/25 “KELLY GOT ASSAULTED” 5 RFT 30 CAL ASSAULT BIKE 30 BJ (24″/20″) 30 WB WEDNESDAY – 7/26 E3M x […]
Workout of the Day MONDAY – 7/17 6 MIN PLANK TEST 3 x 10 SUMO DL, MAX LOAD 4 x 15 REVERSE STEP BACK LUNGES W/KBs, HAP TUESDAY – 7/18 “JACKIE” 1K ROW 50 BARBELL THRUSTERS 30 PULL-UPS 3 MIN REST, THEN… 3 MIN MAX BURPESS TO 1’/6″ TARGET FRIDAY – 7/21 EMOM […]
First week of the new blog format! If you have any questions regarding the changes or how the week of programming is formatted, please see the email from Calvin & Rachel on 7/6. Please note that Thursdays are rest/make up days, strength/gymnastics/etc will not be listed and some days WODs will also not be listed […]
Workout of the Day PARTNER WOD ONE PARTNER GOES THROUGH ENTIRE ROUND, THEN OTHER PARTNER GOES AMRAP 30 10 PUSH PRESS (#155/105) 15 FRONT SQUAT 20 BOX JUMP OVERS (24″/20″)
Workout of the Day MAKE UP DAY OR “TABATA YOUR WAY” PICK 6 DIFFERENT EXCERCISES TO DO TABATA STYLE
Workout of the Day STRENGTH: POWER CLEAN, 7 x 3 HAP WOD: “ANGIE” 100 PUSH UPS 100 SIT-UPS 100 AIR SQUATS
Happy 4th of July! In observance of the holiday, we will only have a 9AM Group Class! Come join us wearing your patriotic gear for a HERO WOD in honor of our men, women and K9 who lost their lives defending our freedom, who have served or who are still serving. Everyone have a fun and safe holiday! […]
ANNOUNCEMENTS & REMINDERS: CDR Strong flag shirts are in – pick them up at the box and have a coach mark off that you picled up. Normal scheduled today to accomodate everyone that has to work their normal schedule Tuesday, July 4th: 9 AM Group Class ONLY in observance of the holiday. Come join us for […]
Workout of the Day STRENGTH: 5 x 3 LOW BAR BACK SQUAT BANDED W/KB ON SIDES WOD: TEAMS OF 3, RELAY STYLE (ATHLETE 2 CAN START ONCE ATHLETE 1 LEAVES FOR RUN, ETC). AMRAP20 OF… 10 DB ZERCHER LUNGES (#70/50) 10 DB SNATCH 20 PARALLETTE LATERAL HOPS
