WOD 21-15-9 Deadlift 225/185 Dumbbell or KB Press, Alternating Arms Situps Endurance WOD Swim: 3x350y/m, 2 min Recoveries, Best possible pace Bike: 3x5k, 2 min Recoveries, Best possible pace Run: 3x1000m, 2 min Recoveries, Best possible pace C2: 3x1200m, 2 min Recoveries, Best possible pace…
WOD Back Squat 5-5-5 Then: With a continuously running clock, do 1 pullup the first minute, 2 pullups the second minute, 3 in the third, etc. Continuing as long as you are able. Can you make it to 10 minutes? How about 15? 20? C’mon you can do it!…
I hope everyone had a wonderful holiday! Surprise WOD! Looking forward to seeing everyone there. -Nate…
Today-Normal Hours, Thursday-Closed, Friday-10am only, Saturday-10am only. WOD Push Jerk 1-1-1-1-1 Then 21-15-9 Kettlebell Swing Pullup KB Front Squat (with the one you’re swinging) Endurance WOD Off…
We will be open on Friday, November 26th at 10:00 a.m. This will be the only class of the day. We are still closed on Thursday for Thanksgiving. And we are open again on Saturday @ 10:00 a.m. Drop in Fee for visitors is $15/class, $25 per couple/class. -Nate…
WOD 5 X 500 meter row. Rest as needed between efforts. Then we will work on handstands. Endurance WOD The Prologue Swim, Bike, Run, C2 9 Minute All out Effort Cover As Much Distance As Possible. This doesn’t mean start out like an animal and die at the 2 minute mark. It’s a build up ...…
WOD Weighted Pullups 5-4-3-2-1 (If you aren’t doing pullups yet, don’t sweat it. This is a great opportunity to work on pullups, attack it!) Then: 5 rounds for time: 9 clapping pushups 21 Overhead walking lunges (45/25) 15 Box jumps (24/20) Endurance WOD Swim: 10 x 100m/y holding fastest possible pace without deviating more than ...…