WOD: Deadlift, HSPUs, Snatches, K2Es
Saturday Workout Of the Day LIFT Deadlift3×5 @ 80% WOD 3 Rounds15 Power Snatches (75/55)10 Strict Knees to Elbows15 Power Snatches10 Strict Handstand Pushups
WOD: Deadlift, HSPUs, Snatches, K2Es Read More »
March 2018
WOD: BMUs, Thrusters, MBSUs, BBJs, WBs, DUs
One class at 11am, and we’ve added an open gym at noon! Friday Workout Of the Day Partner WOD 10 Bar Muscle-Ups 30 Thrusters (95/65) 50 Med-Ball Situps (20/14) 70 Burpee Box Jumps (24/20) 90 Wall Balls 110 Double Unders 90 Wall Balls 70 Burpee Box Jumps 50 Med-Ball Situps 30 Thrusters 10 Bar Muscle-Ups
WOD: BMUs, Thrusters, MBSUs, BBJs, WBs, DUs Read More »
WOD: Clean, GSUs, Row,RTs
Thursday Workout Of the Day LIFT Clean 3-3-2-2-1-1 WOD 1000/750m Row, then… 7 Rounds 10 Goblet Stepups (53/35) (24/20) 10 Russian KB Swings 10 Russian Twists
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WOD: Back Squat, Pullups, Push Press, OHLs, Pistols
FOOD DRIVE! Alicia is collecting non-perishable food items for the Onward Willow Food Drive. If you have any food items to donate please bring them to the gym and drop them off in the cardboard box by the couches. They will be there until Sunday. Thanks to Alicia for organizing! Wednesday Workout Of the Day
WOD: Back Squat, Pullups, Push Press, OHLs, Pistols Read More »
WOD: Press, Bike, BJs, Pushups, SDLs
Tuesday Workout Of the Day LIFT Press5-5-5-5 WOD 20/15 Cal Bike60 Box Jumps (24/20)50 Pushups40 Sumo-Deadlifts (205/145)
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Strength Programming Update
For anyone who missed the meeting last night, sign up for the custom strength program is due by Wed at 8pm. If interested, we need the following info from you… 1. Your availability and/or training partner(s) 2. Your secondary goal (choose one): gymnastics, Olympic lifting, or mobility 3. $60 Program includes: warmups, lifts, rep schemes,
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WOD: RMUs, WBs, DUs, Cleans
Monday Workout Of the Day SKILL Ring Muscle-Ups WOD 2 Rounds 75 Double Unders 50 Wall Balls (20/14) 25 Power Cleans (135/95)
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WOD: Snatch, OHSs, BFBs, Row, SDHPs, T2Bs, HSPUs
Sunday Workout Of the Day LIFT Hang Power Snatch3-3-3-3-3 WOD 50 Overhead Squats (95/65)50 Bar-Facing Burpees40 Cal Row40 Bar-Facing Burpees30 Sumo-Deadlift High Pulls30 Bar-Facing Burpees20 Toes To Bar20 Bar-Facing Burpees10 Handstand Pushups10 Bar-Facing Burpees
WOD: Snatch, OHSs, BFBs, Row, SDHPs, T2Bs, HSPUs Read More »
WOD: Bench, DUs, T2Bs, Bike, KBS
Friday Workout Of the Day LIFT Bench3×5 @ 75% WOD EMOM x 12 1. 50 Double Unders2. 10 Strict Toes to Bar3. 15/12 Calorie Bike4. 20 Russian KB Swings (53/35)
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