Workout of the Day

Thursday-Saturday 170209-11 – Beginner

Thursday 2/9 Strength Push Press 5×3, across (2.5-5 pounds heavier than 2/2/17) Conditioning/Gymnastics 5 Rounds of alternating EMOM: Minute 1: 45 Second Hanging Bar Hold – Supinated Grip Minute 2: 20-30 Second Crow Hold Minute 3: 30 Second Hollow Hold… Read more »

Wednesday 170208 – Competition

Reminder! The Level One Certification is this Saturday. Please sign up for an experienced class. Open Gym is canceled! Specialty Class – your choice. I recommend Barbell Club class this week. Optional Conditioning (if time/space allows) 10 minute Alternating EMOM:… Read more »

Tuesday 170207 – Competition

Reminder! The Level One Certification is this Saturday. Please sign up for an experienced class. Open Gym is canceled! Warm up/Conditioning Every 75 seconds, for 6 rounds: 1 – 1 Round of Chest to Bar “Cindy” 2 – 15 Russian… Read more »

Monday 170206 – Competition

Reminder! The Level One Certification is this Saturday. Please sign up for an experienced class. Open Gym is canceled! Warm up Your choice. Strength Front Squat 3/(65%) 2/(70%) 1/(75%) 1/(85%) Pendlay Row 3×6-8, increasing Conditioning In 3 minutes complete, AMRAP… Read more »

This Week’s Specialty WODs

CFE Minutes 0-4: EMOM 8 Burpees + ME Plank Hold Minutes 5-9: AMRAP Row For Calories Minutes 10-14: EMOM 12 Double KettleBell Front Squats (2×24/2×16) Minutes 15-19: EMOM 3-5 Chest to Bar Pullups (Scale up: Bar/Ring Muscle Ups) Minutes 20-24:… Read more »