Workout of the Day TEAMS OF 3 – ONE WORKS, ONE RESTS, ONE ROWS FOR TIME… 5000/4500M ROW WHILE COMPLETING… 100 DB FRONT SQUATS (#50/35/20) 75 TOES TO RINGS 25 DB BURPEE BOX STEP UPS (20″) 10 ROPE CLIMBS 25 DB BURPEE BOX STEP UPS 75 TTR 100 DB THRUSTERS
Workout of the Day STRENGTH: 7 x 1 SPLIT JERK OR CARDIO (25 MIN) WOD: EMOM 18 MIN 1: 15 SEC ASSAULT BIKE SPRINT* MIN 2: 200M RUN MIN 3: 40 SEC 2-KB OVERHEAD WALK *SCORE IS CALS ON AB
ANNOUNCEMENT: This Saturday, June 3rd, Coach Ryan and Elizabeth will be hosting a potluck going away fiesta for the Clarks, as they are moving to San Luis Obispo. The potluck will be at Ryan & Elizabeth’s house in Redlands (address will be up on the board), 2-5 PM. The Clarks will be bringing carne asada and sauces […]
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)
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 […]
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 […]
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
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 […]
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
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 […]
