Workout of the Day

#74 Sunday 1.4.2015

Class at 11 AM is a rowing Seminar with US National Team Member Kyle Peabody. Want to step up your erg game? Come learn how to be more effective, meet an awesome athlete and get tips from one of the best! This event is for members only.  Speak with Erik if you are interested in…

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#73 Saturday 1.3.2015

A. 1RM Clean B. For Time: 25 Hang Power Cleans @ 95/65 25 Power Snatches @ 95/65 25 Shoulder to OverHead @ 95 /65 25 Overhead Squats @ 95/65 5 Hand Release Push Ups EMOM

#72 Friday 1.2.2015

A. 15 Minutes to find a 1RM BackSquat B. 3 RFT 15 Front Squats @ 135/95 20 T2B 25 Wallball 20/14 C. 1 Minute Max Effort Double Unders

#71 Thursday 1.1.2015

Happy New Years! Write down your goal(s) for 2015. Make sure they are measurable just like the work we do in here everyday. Enjoy your rest day!

#70 Wednesday 12.31.2014

Modified Class Schedule. Morning Classes Only:  5:30, 6:30, 7:30, 11am A. 10×3 Deadlifts EMOM B. 24 Minute EMOM 8×6 – Strict Pull Ups 8×7 – Thrusters @ 95/65 8×8 – Up and Over Box Jumps

#69 Tuesday 12.30.2014

A. 10×3 – Backsquat EMOM B. 3 Rounds For Time 30 KB Swings @ 53/35 20 Wallball 10 Hang Power Cleans @ 95/65 1 Minute Rest inbetween Rounds C. 5 Rounds Tabata  Double Unders :20 Second On :10 Seconds Off

#68 Monday 12.29.2014

A. Kipping Drills / Work B. 8×3 Cleans EMOM C. 9 Minute AMRAP 5 S2OH @ 115 / 75 10 DL @ 115/75 15 Burpees

#67 Sunday Funday 12.28.2014

Partner WOD – Running Clock 0 – 2 Max Effort Burpees (1 Partner works at a time) 2 – 20 Minutes  1 RM Jerk (combined weight, same bar) 25 – 35 Minutes AMRAP (1 Partner works at a time) 10 T2B 10 Cleans 155/105 37 – 40 Minutes Max Effort DU (1 Partner Works at…

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#66 Saturday 12.27.2014

A. 2x 1-5 Clean Ladder B. Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

#65 Friday 12.26.2014

We will be having a limited schedule and back to a normal schedule on Saturday. Classes Friday December 26 are at  9 am 11am, 5 pm and 6 pm 14 EMOM 7×5 Back squat 7×7 Ring Dips 8 Minute AMRAP Ascending Ladder 1,2,3,4,5… Thrusters 95/65 Boxjumps 24/20      

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