Workout of the Day

Saturday 161224 – All Levels/Beginner

Partner WOD Every 4 minutes, for 40 minutes complete: 250/200 m Row 10 American Kettlebell Swings (24/16) 10 Burpees 10 American Kettlebell Swings (24/16) 250/200 m Row Switch every 4 minutes with your partner. Each person will complete 5 rounds… Read more »

Friday 161223 – All Levels/Beginner

Olympic Lifting 30 minute alternating EMOM: Minute 1: 1 Power Snatch + 1 Overhead Squat Minute 2: 1 Snatch Increase every 2 rounds as technique allows (14 increases after starting weight) Compare to 9/30/16.

Thursday 161222 – Competition

Choose any Thursday eWOD. You can also attend Open Gym which Coach Brian will be running and do the workout then. Strength 10 minute EMOM: 1 Deadlift, across (80-85%) Conditioning Every 90 seconds, for 10 rounds: 200 ft Plate Carry… Read more »

Wednesday/Thursday 161221/22 – Beginner

Strength Back Squat 5×5, across (80-85% of weight used on 11/31/16 and 12/1/16) Romanian Deadlift 5×5, increasing Compare Romanian Deadlifts to 12/7/16 and 12/8/16. Once the back squats are finished, move to the deadlift bar and complete your RDL’s. Rest… Read more »