WODs

19 July 2018

SKILL:  Level 1: HSPU Skill Practice:  10 Minutes Open Gym Skill Format   Level 1+: EMOM:  10 Minutes 5 HSPU + 15 sec HS Hold on last rep   Level 2: EMOM:  10 Minutes 15 Sec HS Hold + 7… Read more »

18 July 2018

BODY BUILDING DAY!  1) Strict Pull Ups: 5 x 10 (use a band to scale and challenge rep range if needed) 2) Bent over row: 15-10-7-5 (Building in Weight); Then…drop back to the weight you did for 7 and perform… Read more »

17 July 2018

  SKILL/STRENGTH:  LEVEL 1:  EMOM:  12 Minutes  M1:  5 Front squats @ 75% M2:  T2B for Skill (3-5)    LEVEL 2:   EMOM:  12 Minutes  M1:  2 Front Squats (starting @ 75% and Build) M2:  8 T2B or KTE  **… Read more »

16 July 2018

STRENGTH: Level 1:  10 Minutes to Complete Power Snatch into OH Squat (Without Moving Feet):  5 x 3 (Climbing) ** Goal is to gradually transition to fluid “squat” snatch with focus on foot work; increase weight to challenge form  … Read more »

15 July 2018

SUNDAY SCHEDULE:  SPIN FIT:  10:00 a.m. to 11:00 a.m. GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m. OPEN GYM:  10:00 a.m. to 12:00 p.m. FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.   OPEN GYM:  Barbell Option:  1) Snatch (Build to… Read more »

14 July 2018

SATURDAY SCHEDULE: CF UNLOADED WOD:  8:00 a.m. to 9:00 a.m. WARRIOR WOD:  9:00 a.m. to 10:30 a.m. CFK WOD:  10:30 a.m. to 11:30 a.m. OPEN GYM:  11:30 a.m. to 12:30 p.m. FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.  … Read more »

13 July 2018

OUR 8-WEEK SUMMER FIT CAMP HAS STARTED – BUT THERE IS STILL TIME TO REGISTER (ROLLING ADMISSIONS).   Cycle 4 of our Fit Camp kicked off on 25 June and runs until 20 August!  If you missed the start our… Read more »

12 July 2018

OUR 8-WEEK SUMMER FIT CAMP HAS STARTED – BUT THERE IS STILL TIME TO REGISTER (ROLLING ADMISSIONS).   Cycle 4 of our Fit Camp kicked off on 25 June and runs until 20 August!  If you missed the start our… Read more »

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11 July 2018

OUR 8-WEEK SUMMER FIT CAMP HAS STARTED – BUT THERE IS STILL TIME TO REGISTER (ROLLING ADMISSIONS).   Cycle 4 of our Fit Camp kicked off on 25 June and runs until 20 August!  If you missed the start our… Read more »

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10 July 2018

OUR 8-WEEK SUMMER FIT CAMP HAS STARTED – BUT THERE IS STILL TIME TO REGISTER (ROLLING ADMISSIONS).   Cycle 4 of our Fit Camp kicked off on 25 June and runs until 20 August!  If you missed the start our… Read more »

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