Release class tonight!! Don’t forget to wear socks ! Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees 10 ring pulls review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges wod FT 21 clusters 115/85 – 95/65 3 Rope Climbs […]
RACHEL IS TEACHING LIFTING CLASS TONIGHT AT 6:00 PM STRENGTH Deadlift (20min) If back hurts or can not maintain spinal alignment do SUMO DEADLIFTS.. 5 x 5 alternate with 20 bent over band pulls, maintain 3 point alignment AMRAP 20 minutes 20 Ring Dips 20 back ward lunges 65/95 20 Alternating Pistols…….THEN 100 single […]
Bring Sally up Bring Sally down song …… WARM UP 20 Alternating single leg deadlifts 10 staggered stance push ups 2x backwards crab walks Banded leg work plus hamstring LADDER …..OH YA! Burpee + 185-lb. back-squat ladder/ Manageable weights Rest 3 minutes Burpee + 115-lb. shoulder-press ladder/Manageable weights Rest 3 minutes Burpee + 245-lb. […]
FUN FUN FUN Partner up…. pick a wod…. do them all… have fun 5 MIN – MINI WODS WOD 1 400m Run 15 KB Swings 50 Double Unders/ 100 singles WOD 2 15 Burpees 10 hanging knees to elbows WOD 3 20 Box Dips 20 Box step ups / 1 bear crawl WOD […]
MORE PARTY PICS WARM UP 5-10 depth jumps 20 jumping jacks 30 sec wall sits 20 flutter kicks 10 planks to standing, jump to hand and stand 10 hollow rocks and 10 super man banded shoulder work STRENGTH Front Squat, if knee pain use box 5 x 5 hold for 5 seconds at bottom ….. […]
Party pics ….. fun fun fun…. missed everyone that wasn’t there! Weak SKill 15 min or 1 weak strength wod 1 or 2 x bike 5 min using intervals of 30 seconds sitting and 30 sec standing row 5 min using intervals of 30 seconds AFAS and 30 seconds rowing moderately run to 16 and […]
Cutest Picture ever! Reminder to all about our very first social gathering tomorrow February 2 “Friday Night”. These gatherings will be happening on the first FRIDAY of every second month. Come and wod, or just come and visit….. bring something to share and get get some community going on! Emilys idea and it’s […]
LIFTING CLASS TONIGHT WITH RACHEL HENDRY….. BE THERE ! WARM UP 10 air squats 10 back squats with naked bar 20 sec for roll out for quads and posterior cahin 10 back squats 20 sec roll out 5 bottom ups push up 20 sec holds on bar Skill: HSPU 5 x ME SCALED – […]
BIG DAY TODAY, PICK ONE OR TWO THEN DO A 5 K RUN OR 2 K ROW AFTER OR DO ALL THREE? Take exactly 10 minutes to build to today’s heavy Push Press, followed immediately by… Exactly 8 minutes to build to today’s heavy Power Jerk, followed immediately by… Exactly 6 minutes to build to […]
TROPHY WINNERS LAST WEEK…SORRY ANDREW I KNOW YOUR EYES ARE CLOSED BUT CAM ONLY SENT ME THIS ONE! Warm-up 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, Dumbbells 25/20/15/12/10/8 1 Rope Climbs 11 Box Jumps, 30″ / 24″/MH Partner 2: 200-400m Run with MB, 20# / 14# / MW This […]
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