Thursday Feb 7, 2019

Bring a Friend Day- All Classes are free to try for new Athletes

Jenna and Sharon 

Teams of 3– AMRAP 20:00 Minutes 
12/9 Calorie Bike
9 Kettlebell Swings 
6 Shuttle Runs
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WOD Guidance
The bike is the pacer today.
Once one athlete clears the bike the next athlete can hop on.
Go for it and have some fun!

Question of the Day
If you bring food or drink to a holiday party and no one touches it is it appropriate to take it back?
Explain your answer.

 

 

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Wednesday Feb 6, 2019

You know what day tomorrow is.. Bring a Friend Day- All classes are free to try for new Athletes

Power Cleans Ladder aka “Boogie Ladder” : OTM For 15:00 Minutes
Minute 1: 2 Reps at  #185/#135
Minute 2: 2 Reps at #205/#145
Minute 3: 2 Reps at #225/#155
Minute 4: 2 Reps at #245/#165
Minute 5: 2 Reps at #265/#175
Minute 6: 2 Reps at  #185/#135
Minute 7: 2 Reps at #205/#145
Minute 8: 2 Reps at #225/#155
Minute 9: 2 Reps at #245/#165
Minute 10: 2 Reps at #265/#175
Minute 11: 2 Reps at  #185/#135
Minute 12: 2 Reps at #205/#145
Minute 13: 2 Reps at #225/#155
Minute 14: 2 Reps at #245/#165
Minute 15: 2 Reps at #265/#175
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Monday Feb 4, 2019



Issy, Shae and Erica

3 Rounds for time of:
25 DB Push Press 45lbs/30lbs
100ft DB Front Rack Walking Lunge
REST 5:00 Minutes
3 Rounds for time of:
15 DB Push Press 60lbs/45lbs
100ft DB Front Rack Walking Lunge
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Box Brief: 

Thursday Feb 7, 2019- Bring a Friend Day- All classes are free to try for new Athletes 

Saturday Feb 2, 2019


Mike

In Teams of 2, Complete the following for time:
15/12 Ring Muscle ups, 60 Thrusters #95/#65, 15/12 Ring Muscle Ups
REST 3:00 Minutes
12/9 Ring Muscle ups, 40 Thrusters #115/#75, 12/9 Ring Muscle Ups
REST 3:00 Minutes
9/6 Ring Muscle ups, 20 Thrusters #135/#95, 9/6 Ring Muscle Ups
One Athlete working at a time, partition reps as needed
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Friday Feb 1, 2019


February 2019 Athlete of the Month- Meghan Reitsma

Complete the following:
15*12*9 Reps: Squat Snatch #165/#115

*20/16 Calorie Bike between sets 
Rest 5:00 Minutes
12*9*6 Reps: Squat Snatch #185/#125
*20/16 Calorie Bike between sets 
Rest 5:00 Minutes
9*6*3 Reps: Squat Snatch #205/#145
*20/16 Calorie Bike between sets
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