Tuesday Workout Of the Day LIFT Clean 3×3 @ 70% 2×3 @ 75% WOD 2 Rounds, 1min each… 1. Row (Calories) 2. Sumodeadlift High Pull (95/65) 3. Wall Balls (24/20) 4. Burpees 5. Knees To Elbows 6. Situps 7. Rest
WOD: Clean, Chipper Read More »
They are calling for thunderstorms over the next couple hours so endurance club is cancelled tonight.
No Endurance Club Tonight Read More »
Congratulations to Royal City’s Athlete of the Month for July, Lauren Blake. Lauren started training with us this past January. She is tall, mobile, and a naturally strong athlete with an incredible work ethic. In less than six months, Lauren has already logged over 100 training hours with us and it has paid dividends
July Athlete of the Month Read More »
Monday Workout Of the Day LIFT Press 3×5 @ 70% WOD 9-15-21 Dips Box Jumps (24/20) 60 Yard Suicide After Each Couplet Set
WOD: Press, Dips, Box Jumps, Suicides Read More »
Sunday Workout Of the Day BUY IN 20 Pistol Squats WOD 20min AMRAP 10 Burpees 30 Double Unders 800m Run 20 Burpees 20 Double Unders 400m Run 30 Burpees 10 Double Unders 200m Run
Saturday Workout Of the Day LIFT Deadlift 5 @ 80%, 3 @ 85%, 1 @ 90% WOD 8min AMRAP 1 + Power Clean (50%) 1 + Pushups BUY OUT 4min of Superman Hold
WOD: Deadlift, Clean, Pushups, Superman Read More »
Friday Workout Of the Day LIFT Bench Press 5 @ 80%, 3 @ 85%, 1 @ 90% WOD 10-9-8-7-6-5-4-3-2-1 Burpees Ring rows BUY OUT 4 min of Plank
WOD: Bench, RRs, Burpees, Plank Read More »
Thursday Workout Of the Day LIFT Snatch 3 @ 50% 3 @ 60 % 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% WOD 5min EMOM 5 Power Snatch (60%) 7min AMRAP 1+ Handstand Pushups 1+ Chest To Bar Pullups
Wednesday Workout Of the Day LIFT Back Squat 5 @ 80%, 3 @ 85%, 1 @ 90% WOD 7 min AMRAP 18 Front Rack Stationary Lunges (95/65) 15 Bar-Facing Burpees 12 Front Squats 9 Thrusters Buy Out: 3 X 100m sprints
WOD: Squats, Lunges, Burpees, Thrusters, Sprints Read More »
Tuesday Workout Of the Day LIFT Clean 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2×1 @ 90% WOD 12min AMRAP 12 Toes To Bar 15 Burpees 18 Box Jumps (24/20) 21 Double Unders BUY OUT 10 Turkish Getups
WOD: Clean, T2B, Burpees, Box Jumps, DUs Read More »
