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Schedule Change

We are excited to announce a schedule change. Starting next Monday 10/5 we will offer an 8:30 AM class Monday – Friday. There will no longer be a 9:30 AM class on Monday, Tuesdays and Fridays.

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WOD 10/2/14

“Achieve” Strength:  Back Squats  6 x 2 Conditioning: 10-9-8-7-6-5-4-3-2-1   OverHead Squat  (115/75) 1-2-3-4-5-6-7-8-9-10   K2E “Fit” Strength:  3 x 10 Thrusters *work to the heaviest set of 10 unbroken Conditioning:  5 Rounds 10 Tuck Jumps 20 OverHead Squats  (75/55) 10 Burpees

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WOD 10/1/14

“Achieve” Strength:  Every 45 sec for 12 min (6 sets) alternate 1 hang snatch @ 70-75% 1 snatch @ 70-75% Conditioning:  4 min AMRAP 1 hang clean (205/135) 1 C2B pull up 2 hang clean 2 C2B pull ups 3 hang clean 3 C2B pull ups continue ladder for 4 min Rest 8 min 4 […]

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WOD 9/30/14

“Achieve” Strength:  Snatch Grip Deadlift 5 x 3 Conditioning:  ”Diane” 21 – 15 – 9 Deadlift (225/135) HandStand Push Ups “Fit” Strength:  4 x 10 Good Mornings *focus on maintaining Lumbar curve, which may limit depth Conditioning: 21 – 15 – 9 Deadlift  (135/95) Push Ups Mountain Climbers

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WOD 9/29/14

“Achieve” Strength:  EMOM For 10 Minutes: 1 Power Clean + 2 Front Squats (85% 1RM Power Clean) Conditioning:  For Time 500m Row 50 Wall Balls (20/14) 400m Run 40 Lunges w/Medball (20/14) 300m Row 30 Wall Balls 200m Run 20 Lunges w/Medball 100m Row 10 Wall Balls to 12ft Target “Fit” Strength:  Every 2 minutes […]

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WOD 9/27/14

Teams of 4 complete 800 m run 20 muscle ups (sub 3 pull ups=1 muscle up) 400 m run 40 squat cleans (185/105) 400 m run 60 deadlifts (185/105) 800 m run All team mates complete the run together. Rest of the work can be split however you want but only one person works at […]

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WOD 9/26/14

This week we are trying out a new wrinkle in our programming to offer options to athletes with different goals.  The “Fit” WOD focus on fewer high skill movements and weight and more on form and “cardio” elements for those of looking to stay fit and lean.  The “Achieve” WOD will be focused on building […]

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WOD 9/25/14

This week we are trying out a new wrinkle in our programming to offer options to athletes with different goals.  The “Fit” WOD focus on fewer high skill movements and weight and more on form and “cardio” elements for those of looking to stay fit and lean.  The “Achieve” WOD will be focused on building […]

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WOD 9/24/14

This week we are trying out a new wrinkle in our programming to offer options to athletes with different goals.  The “Fit” WOD focus on fewer high skill movements and weight and more on form and “cardio” elements for those of looking to stay fit and lean.  The “Achieve” WOD will be focused on building […]

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WOD 9/23/14

This week we are trying out a new wrinkle in our programming to offer options to athletes with different goals.  The “Fit” WOD focus on fewer high skill movements and weight and more on form and “cardio” elements for those of looking to stay fit and lean.  The “Achieve” WOD will be focused on building […]