SKILL: Toes to Bar (T2B) Skill Work Level 1: 12 Minutes of T2B Skill Min 0-3: 5-7 Small Kips Min 3-6: 5-7 Bigger Kips and/or 3-5 KTE Min 6-9: 3-5 T2B every :30 seconds Min 9-12: 6 Strict T2B with… Read more »
5 June 2018
carrie
4 June 2018
STRENGTH: EMOM: 12 Minutes M1: 3 Clean and Jerks M2: 3 Box Jumps (36/30″) or Scale to 3 Broad Jumps for Distance. **Cleans should be at a load that challenges form (More proficient athletes between 80-85%, last two sets… Read more »
3 June 2018
SUNDAY SCHEDULE: SPIN FIT: 10:00 a.m. to 10:45 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: Power Snatch 2,2,2,2,2 Power… Read more »
2 June 2018
SATURDAY SCHEDULE: **UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. **SPIN FIT: 10:30 a.m. to 11:15 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… Read more »
1 June 2018
SKILL: Muscle Ups Level 1: Muscle Up Transitions w/Band (S: No Band) EMOM: 8 Minutes: 3 Muscle Up Transitions Level 2: Muscle Up Practice 2 Rounds: 5, 3, 1 Muscle Ups *6 Heavy D-Balls after each set of Muscle Ups … Read more »
31 May 2018
Body Building Day PART 1: 1) 4 x ME Strict Pull Ups **Rest 1 minute between sets 2) 3 Rounds Max Reps Bench Press @ Bodyweight (Females @ 60%) 25 Push Ups **Rest 1 Minute between Rounds 3) 3… Read more »
30 May 2018
STRENGTH: EMOM: 10 Minutes M1: 3 DL (80%) (A: 5 DL) M2: Max Box Jumps (A: 30/24; Rx: 24/20) WOD: AMRAP: 15 Minutes Partner Max Calories on Assault Bike (Sub Rower as Needed) In Pairs Partners complete max calories… Read more »
29 May 2018
STRENGTH: PART A: Power Level 1: 15 Minutes Build to a challenging set of 3 Snatch. Level 2: Snatch: 2 x 3 @ 75% 2 x 3 @ 80% 2x 3 @ 85% PART B: Strength Level 1: 1 x… Read more »
28 May 2018
ANNUAL MEMORIAL DAY MURPH + BBQ: We will be hosting our annual Memorial Day Murph WOD and BBQ/Potluck on Monday, 28 May (Memorial Day). The heat registration form is below via the link. Just an update: We have added a… Read more »
27 May 2018
ANNUAL MEMORIAL DAY MURPH + BBQ: We will be hosting our annual Memorial Day Murph WOD and BBQ/Potluck on Monday, 28 May (Memorial Day). The heat registration form is below via the link. Just an update: We have added a… Read more »
