10/03/2016
Some handstuntin' the other night! Warm-up 15' Alternating Minutes 10 S.A. Snatch 10 S.A. OH Lunge 10 False Grip Ring Rows Strength HBBS 3x10 @ 5-10lbs heavier than last time Metabolic Conditioning For Time: 30 Snatches (135/95, 95/65) 30 cal. Airdyne 30 Thrusters (135/95, 95/65) OR 10' EMOM Even: 1-3 Rope Climbs Odd: 3-5 HSPU
08/03/2016
[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"] Congrats to Mike on getting upside down on Saturday! 15' Alternating Minutes 10 KB Swings 60" Pigeon 10 Box Jumps Weightlifting Every 90" until Max 1 Hang Snatch +10lbs Metabolic Conditioning 8' Alternating Tabatta Even: Row for cal. Odd: Wall-balls *your score is
07/03/2016
Warm-up 15' Alternating Minutes 10 OH Lunges 60" Squat 10 Burpees Strength HBBS 3x10 @ 5-0lbs heavier than your last successful set of 20 Metabolic Conditioning 16.2, Re-do of 16.2 or Coach's Challenge 2RFT 20 cal Airdyne 20 Wall-balls 20 V-ups
02/03/2016
16.1 is in the books, whats in store for 16.2?? Come Thursday at 8PM as we watch the release with Eating Evolvd! Warm-up 15' Alternating Minutes 10 Burpees 10 KB Swings 10 OH Lunges Weightlifting 12' to establish a 1RM Clean Metabolic Conditioning Competitive 7' AMRAP 7 Toes to
29/02/2016
"Leap year ************!!!" Warm-up 20 Double-unders 10 Cal Row 5 Inch Worms Strength Squat Deload 2x3, 2x2, 2x1 (increasing) Metabolic Conditioning Competitive 5 RFT 50 Double-unders 10 Wall-balls Intermediate 5 RFT 25 Double-unders 10 Wall-balls Intro 5 RFT 50 Single-unders 10 Wall-balls
23/02/2016
Need some help getting bendy?!?! Warm-up 15' Alternating Minutes 5 Pull-ups 10 Box Jumps 15" L-sit Weightlifting 12' to work up to a 1RM Clean and Jerk Metabolic Conditioning Competitive 25-20-15-10-5 Deadlift (185/135) Push-ups Double-unders (x2) Intermediate 25-20-15-10-5 Deadlift (135/95) Push-ups Double-unders Intro 25-20-15-10-5 Deadlift Push-ups Single-unders (x2)
22/02/2016
Are you registered? We will be hosting open announcement nights every Thursday for the next 5 weeks! The announcement is at 8PM so be sure to get here early so you don't miss any of the action! Warm-up 15' Alternating Minutes 5 Inch
19/02/2016
What have you done lately that scares you?!?! Warm-up Choice! Weightlifting 8' EMOM 3 Power Cleans (heavy but should be able to TnG) Metabolic Conditioning Competitive 7'AMRAP 3-3, 6-6, 9-9, etc. Handstand Push-ups Toes to Bar Intermediate 7'AMRAP 3-3, 6-6, 9-9, etc. Box Handstand Push-ups Toes to