Aug 292016
 

WOD

as many rounds as possible in 20 minutes

-15 calorie row

-15 box jump overs (24″/20″)

-15 goblet squats (70#/53#)

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Heath and Katie getting their Fitness in out west! Still going Iron Will Strong!!

Aug 272016
 

WOD:

as many rounds as possible in 6 minutes (x 4 sets)

ascending ladder

-1 power snatch (135#/95#)

-1 box jumps (20″/20″) (24″/20″) (30″/24″) (40″/30″)

-2 power snatch (135#/95#)

-2 box jump (20″/20″) (24″/20″) (30″/24″) (40″/30″)

-3 power snatch (135#/95#)

-3 box jump (20″/20″) (24″/20″) (30″/24″) (40″/30″)

-rest 2 minutes at the end of 6 minutes-

**Note: WOD example: Each round is as follows; power snatch weight remains constant through all 4 sets. Box jump height increases with each set. Set 1 all six minutes is to be completed with a height of (20″/20″). Set two is, (24″/20″), set three is (30″/24″), and the fourth and final round is with a height of (40″/30″).

**Each new set start back at 1 rep of each and ascend from there**

Aug 262016
 

There be not be a weightlifting class tonight. We apologize for the inconvenience.

WOD:

as many rounds as possible in 20 minutes

-15 double kettlebell swings (53#/35#)

-10 double kettlebell thrusters (53#/35#)

-5 kettlebell clean and jerk (53#/35#)

**switch partners every full round**

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Get flexy with daily yoga programming in the ROMWOD room. If you’re unsure how to use it, ask us!

Aug 252016
 

UPDATE: Tomorrows weightlifting class is cancelled. We apologize for the inconvenience.

WOD:

strength

Deadlift

(6×2/2×3) 80-85%

every 2 minutes

-rest-

as many rounds as possible in 10 minutes

-3 deadlifts (315#/225#)

-1 round “Cindy”

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Throwback Thursday to Jason’s 70.3!

Aug 242016
 

WOD:

as many rounds as possible in 12 minutes

-15 wallballs (20#/14#)

*each set of wallballs must be performed un-broken. Must stop at 15 reps*

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Spread the #Positivity !!

Aug 232016
 

WOD:

Strength

Bench Press

(6×2/2×3) 80-85%

Every two minutes

-rest-

for time

-30 calorie row

-30 push press (115#/85#)

-30 hang power clean (115#/85#)

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Aug 222016
 

Thank you to all of you who showed up and brought someone on Friday. Stay tuned for the next bring a Friend Day.

Get your handball in this Sunday at 8:30am!!

If you are interested in having a workout named after you, please submit your workout to us by the end of the month.

WOD:

for time

21-15-9

-front squat (155#/105#)

*100m run after each round*

-directly into-

21-15-9

-burpees

*100m run after each round*

Aug 212016
 

Liz is back from Vacation, and ready to kick start your week, with a Sunday BootyCamp!!!!

Open Gym

11am-2pm

Aug 202016
 

WOD:

as many rounds as possible in 12 minutes

ascending ladder

-3 power snatch (115#/85#)

-3 toes to bar

-6 power snatch  (115#/85#)

-6 toes to bar

-9 power snatch  (115#/85#)

-9 toes to bar

etc…