WOD: Snatch, Ring Rows, Dips, Tabata Bike
Tuesday Workout Of the Day LIFT Snatch 3×3 @ 65% WOD 1 3 Rounds (not for time) 10 Ring Rows 10 Strict Dips WOD 2 Tabata Bike (cals)
WOD: Snatch, Ring Rows, Dips, Tabata Bike Read More »
Tuesday Workout Of the Day LIFT Snatch 3×3 @ 65% WOD 1 3 Rounds (not for time) 10 Ring Rows 10 Strict Dips WOD 2 Tabata Bike (cals)
WOD: Snatch, Ring Rows, Dips, Tabata Bike Read More »
Monday Workout Of the Day LIFT Deadlift 3×4 @ 70% WOD 5 Rounds 16 Goblet Step-ups (24/20) (53/35) 12 Lateral Burpees over KB 8 Strict Toes-to-Bar BUY OUT 3 Rope Climbs
WOD: Deadlift, Burpees, Goblet Step-ups, Toes-to-Bar, Rope Climbs Read More »
Sunday Workout Of the Day LIFT Front Squat 3×4 @ 70% WOD 10min AMRAP 50/35 Calorie Row/Bike/Ski 35 Pushups 50/35 Calorie Row/Bike/Ski 35 Thrusters (75/55) BUY OUT 10 Turkish Getups
WOD: Front Squat, Pushups, Thrusters, Row, Turkish Getups Read More »
Bring a Friend Day Tomorrow! If you are planning on bringing a pal to Bring a Friend Day, please ask them to fill out this form and we will follow up with them to get them signed in to class. This is a great opportunity to get one of your friends who has been wanting
WOD: Clean, Double Unders, Pistols, KB Push Press Read More »
Tuesday Workout Of the Day LIFT Bench Press 4×5 @ 80% WOD 500m Row 21-15-9 Hand-Release Pushups Chest-to-Bar Pullups
WOD: Bench Press, Row, Pushups, C2B Read More »
Sunday Workout Of the Day CORE 3 Rounds (not for time)30 sec Hollow Body Hold10 V-Ups WOD 50 KB Snatches (50/35)50 Box Jumps (24/20)40 Hang Power Cleans (135/95)40 Burpees30 Handstand Pushups30 Bar-Facing Burpees20 Push Jerks20 Burpee Box Jump-overs
WOD: Core, Chipper Read More »
Saturday Workout Of the Day LIFT Overhead Squat 6×2 @ 85-90% WOD 15min AMRAP* 2+ Goblet Lunges (53/35) 2+ KB Snatches * E2MOM 5 Box Jumps (24/20)
WOD: OHS, GLs, KB Snatches, BJs Read More »
Thursday Workout Of the Day WOD 1 E3MOM x 43 Press @ 75%12 Strict Knees to Elbows WOD 2 3 Rounds20 sec V-Ups20 sec Rest20 sec Hollow Body Hold20 sec Rest20 sec Superman Hold20 sec Rest20 sec to complete 60 Yard Shuttle20 sec Rest BUY OUT 30 Pistols
WOD: Press, K2E, Core, Sprint Read More »
Congrats to Darren Shock, our December Athlete of the Month! Darren is a former varsity football player, who started training with us in December 2015. With his athletic training history, he had a solid strength base and has steadily rounded out his fitness since starting at Royal City. With a full time job and two
December Athlete of the Month Read More »
Wednesday Workout Of the Day LIFT Deadlift 3×5 @ 70% WOD 9min AMRAP 15 Med Ball Situps (20/14) 25 Double Unders BUY OUT 2min of L-Sit
WOD: Deadlift, MBSUs, DUs, L-Sit Read More »