Workout of the Day WARM UP: 4 ROUNDS… 500M ROW 2:00 REST *RECORD AVG. SPLIT TIME STRENGTH: POWER SNATCH + HANG POWER SNATCH + POWER SNATCH (WORK TO HEAVY) OR CARDIO: BULLET PROOF #1 WOD: TABATA, 8 ROUNDS EACH (ALTERNATING) DU SHUTTLE RUNS (10 YD) PLYO PUSH UPS (ON #45/25 PLATES)
Reminder that the 6 & 7 AM classes will only be the Warrior Series ROMWOD sessions. Come on in before your AM workouts, as your active recovery day or just to start your day with a 45 minute Swole & Flexy session! Workout of the Day CARDIO (TBD) WOD: “ANNIE’S A SWINGER” FOR TIME… […]
Workout of the Day WARM UP: DEATH BY CALORIE ROW CARDIO: 15 MINUTES OF… 3 STATIONS, 4 – 5 ROUNDS 1:00 BIKE (CONVERSATIONAL PACE) :30 ON EACH LEG, BARBELL STRAIGHT LEG DEAD LIFT 1:00 DB SEATED PRESS WOD: TABATA OF… WALL SIT, HOLDING PLATE V-UPS BENT OVER ROW DU / TUCK JUMPS
The final Open WOD 17.5 gets announced today at 5PM! What movements does Dave Castro have in store for us? There are a few movements we haven’t seen show up in a workout yet…DU, thrusters, ring MU, pistols, burpees over a bar and who knows what else he’ll throw in there! For those members performing […]
17.4 gets announced at 5 PM today! Live video will be playing at the box for anyone that would like to come join and watch! Just a reminder that today is a designated REST DAY! If you come in, it will be skill work and a recovery row/bike/ski/run.