• 13 September 2017

    Wednesday September 13th, 2017

    STRENGTH:
    Bench Press
    10-9-8-7-6-5-4-3-2-1

    WOD:
    *Teams of 2*
    20:00 AMRAP
    12/9 Calorie AirDyne
    12/9 Calorie Row
    12 Thrusters (65/45#)
    Partner completes full round then switch. 

  • 14 September 2017

    Thursday September 14th, 2017

    STRENGTH:
    Deadlift
    (80%/3)x6

    WOD:
    4 Rounds
    15 Pike Push-Ups
    10 Power Cleans (155/105#)
    13 Front Squats (155/105#)
    10 Strict Pull-Ups

  • 15 September 2017

    Friday September 15th, 2017

    STRENGTH:
    5 Rounds of:
    3 Strict Pull-Ups
    3 Kipping Chest-to-Bar
    3 Butterfly Pull-Ups

    WOD:
    5 Rounds of:
    1:00 of 10ft Shuttle Sprints
    1:00 of Dumbbell Press (40/20#)
    1:00 of Burpees
    1:00 Rest

  • 04 September 2017

    Monday 04 September 2017

    Labor Day Hours, 5:30 am- 12 pm. Regular class schedule. 

    U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

    "The Don"

    For time:
    66 Deadlifts, 110 pounds
    66 Box jump, 24 inch box
    66 Kettlebell swings, 1.5 pood
    66 Knees to elbows
    66 Sit-ups
    66 Pull-ups
    66 Thrusters, 55 pounds
    66 Wall ball shots, 20 pound ball
    66 Burpees
    66 Double-unders

    Team WOD. 

  • 5 September 2017

    Tuesday September 5th, 2017

    STRENGTH:
    Back Squat
    3x5 (Choose an appropriate weight)

    WOD:
    EMOMx12:00
    Even Min: 14 DB OHS (7 each side)
    Odd Min: 4 Muscle-Ups

  • 6 September 2017

    Wednesday September 6th, 2017

    STRENGTH:
    7 Rounds of:
    30 Sec Plank
    30 Sec Chin Hold

    WOD:
    For Time:
    1,200m Run
    Then, 12 Rounds of:
    4 Handstand Push-Ups
    8 Pull-Ups
    12 Air Squats

  • 7 September 2017

    Thursday September 7th, 2017

    STRENGTH:
    3 Rounds of :90 Max Effort Airdyne Calories
    1:30 Rest in Between Rounds

    WOD:
    3 Rounds For Time:
    800m Sandbag Run
    15 Sumo Deadlift High Pulls (115/85#)
    1:00 Arch Hold

  • 8 September 2017

    Friday September 8th, 2017

    STRENGTH:
    Snatch
    60%/2
    65%/2
    70%/2
    75%/2x2

    WOD:
    For Time:
    100ft. Dumbbell Overhead Walking Lunge
    100 Double Unders
    50 Wallballs (20/14#)
    5 Rope Climbs
    50 Wallballs (20/14#)
    100 Double Unders
    100ft. Dumbbell Overhand Walking Lunge

  • 28 August 2017


    Announcements

    August 31st - Yoga with Jen - Washington Park @ 7:30pm
    September 4th - Labor Day - Half Day Hours - Open 5:30am to Noon. 
    September 6th - Bootcamp Starts! - 6:30am & 6:30pm
    September 10th - SUP WOD
    September 17th - Spartan Race
    September 23/24 - Orcas Island - Moran State Park Trip

    Monday August 28th, 2017

    STRENGTH:
    5 Rounds of:
    1 Legless Rope Climb
    :30 Rope L-Sit Hold

    WOD:
    5 Rounds of:
    30' HS Walk
    10 Toes To Bar
    10 KB Deadlifts
    Rest :30 between rounds

  • 29 August 2017

    Tuesday August 29th, 2017

    STRENGTH:
    EMOMx 16:00
    Even Min: 12 Dumbbell Side Box Step-Ups
    Odd Min: 50 second plank hold (on elbows)

    WOD:
    4 Rounds For Time:
    100m Overhead Carry
    6 Burpee Box Jump Overs (30/24")
    3 Thrusters (135/95#)

  • 30 August 2017

    Wednesday August 30th, 2017

    STRENGTH:
    Clean and Jerk
    65%/3
    70%/3
    75%/3
    80%/3
    85%/2
    (90%/1)x3

    WOD:
    21-15-9 of:
    Dumbbell Snatches
    Ring Dips

  • 1 September 2017

    Friday September 1st, 2017

    STRENGTH:
    5 sets of 30 calorie Row.
    Rest 1:00 after each set. 

    WOD:
    "Kelly"
    5 Rounds of:
    400m Run
    30 Wallballs (20/14#)
    30 Box Jumps (24/20")

  • 31 August 2017

    Thursday August 31st, 2017

    STRENGTH:
    5x5 RDL (@70% of 2RM Backsquat)

    WOD:
    12:00 AMRAP
    21 Calorie AirDyne
    20 Push Press (95/65#)

  • 21 August 2017



    Announcements

    August 31st - Yoga with Jen - Washington Park @ 7:30pm
    September 6th - Bootcamp Starts! - 6:30am & 6:30pm
    September 10th - SUP WOD
    September 17th - Spartan Race
    September 23/24 - Moran State Park Trip

    Monday August 21st, 2017

    STRENGTH:
    3 Rounds, Not For Time
    30 GHDSU
    15 Deadlifts (Unbroken)

    WOD:
    12 Muscle-Ups
    30 Kipping HSPU
    8 Muscle-Ups
    20 Kipping HSPU
    4 Muscle-Ups
    10 Kipping HSPU

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