carrie

  Progression Workshop:   Tire Flips Hammer Swings Pull-Ups (A: Weighted)   *We will be offering these workshops every other Thursday through the summer to help fine tune your skills and technique. Today we will be getting out the monster… Read more »

  Push-Press/Push-Jerk Progression   –Then–   Adding A Rep Each Round, AMRAP In 12 Mins Of:   5 Push-Press/Jerks (S:115/75 RX:135/95) 15 Ring Push-Ups (Sub HR Push-Ups) 25 Jumping Jacks (Mainly To Keep Your Shoulders Loose)   Ex: 5/15/25 Reps,… Read more »

  30 Mins To Work Up To A 1RM Of:   Deadlift (No Drops From The Top)   –Then–   AMRAP In 6 Mins Of:   10 Deadlifts At 50% Of 1RM 5 DH Pull-Ups (Scaled 10 Reps Box Or… Read more »

  “Tabata Something Else”   With A Continuously Running Clock, Perform 20 Sec. Of Work With 10 Sec. Of Rest For 4 Total Minutes Of Each Of The Following Exercises, Moving Immediately To The Next Exercise Without Rest:   Box… Read more »

  1100 Heavy Lifters Club   **Today HLC Is Open To ALL MEMBERS! If You Are Experienced In All Of The Listed Movements Then Come Experience A HLC WOD With Us…This One Will Be Great!**   “Bonny + Clyde”  … Read more »

  0930 Warrior Program   “Luck Of The Draw”   Class will be divided into groups. Each group will draw 5 cards. The hand decides your WOD.   This will be a 30 Min AMRAP. Joker adds 5 mins to… Read more »

  Morning Classes:   Snatch: (Will also be offered Sunday)   1,1,1,1,1,1,1,1,1,1.   Evening Classes:   “Performance Challenge WOD” (Will also be offered on Saturday as make-up)   Max Reps Of Each Of The Following Exercises For 1 Min With… Read more »

  AMRAP In 15 Mins:   10 Back Squats (S:115/75 RX:135/95) (Beginners From The Rack) 10 Pull-Ups 50m Crab Walk   * The Performance Challenge WOD Will Be Offered Friday Evening And Saturday.    

  For Time:   Row 1000m 7 Rounds Of: 10 Power Cleans (95/65) 15 Sit-Ups (No ABMAT)    

  For Time:   Ruck 1 mile (55/35) 50 Exp. Push-Ups 50 O/H Squats (75/55)