WODs

10 May 2018

STRENGTH/SKILL:  EMOM:  16 Minutes M1:  3-5 Pull Ups (A:  1-2 Bar Muscle Ups) M2:  Clean and Jerks (Climbing) ** Pull Ups/Muscle Ups – Keep sets small and focus on quality movement.  This should be a skill focus.   WOD:  6… Read more »

Posted in | Comments Off on 10 May 2018

9 May 2018

BODYBUILDING DAY 3 Rounds 1a)Barbell Bench Press x 6-8 DB 1b)DB Bench Press Max Reps 1c)Bent over barbell Row x 8-12 1d) Banded Lat Pull Down x 12-15 1e) Max inverted barbell rows with 1 sec pause hands at chest… Read more »

Posted in | Comments Off on 9 May 2018

8 May 2018

SKILL:  10 Minutes of HSPU Skill/Progression Work, Then… Establish Max Effort HSPU A:  Strict; Rx: Kipping, S:  Strict Pike PU   WOD:  For Time: 30 Deadlifts (A: 155/105; Rx: 135/95; S: 115/80) 20/15 Calorie Row 20 Front Squats 20/15 Cal… Read more »

Posted in | Comments Off on 8 May 2018

7 May 2018

STRENGTH:  EMOM:  20 Minutes  1 Power Snatch + 1 OH Squat  Advanced Option:  EMOM:  18 Minutes  1 Snatch (Climbing) Minutes 18-20:  1 Attempt for Max Rep OH Squats at ending Snatch Weight   WOD:  2 RFT: 600m Run 20 Thrusters… Read more »

Posted in | Comments Off on 7 May 2018

6 May 2018

SUNDAY SCHEDULE:    MURPH TRAINING:  9:00 a.m. to 10:00 a.m. 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. (Optional Open Gym Barbell and Gymnastic Programming will be… Read more »

Posted in | Comments Off on 6 May 2018

4 May 2018

FRIDAY SCHEDULE:   Reminder we will not have a 5 p.m. class on Friday, 4 May as we will be setting up for our Girls Gone Rx event.  If you are free to lend a hand we would appreciate the… Read more »

Posted in | Comments Off on 4 May 2018

3 May 2018

GIRLS GONE RX – VOLUNTEERS NEEDED!  We are hosting Girls Gone Rx for the third year in a row on Saturday, 5 May.  This year the event has sold out and we couldn’t be more excited to support such an… Read more »

Posted in | Comments Off on 3 May 2018

2 May 2018

6-WEEK FIT CAMP EXTENSION:  We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April.  Today and tomorrow are the last days to register if you would… Read more »

Posted in | Comments Off on 2 May 2018

1 May 2018

6-WEEK FIT CAMP EXTENSION:  We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April.  Today and tomorrow are the last days to register if you would… Read more »

Posted in | Comments Off on 1 May 2018

30 April 2018

6-WEEK FIT CAMP EXTENSION:  We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April.  Today and tomorrow are the last days to register if you would… Read more »

Posted in | Comments Off on 30 April 2018