WORKOUT OF THE DAY

UPCOMING WORKOUTS

Tuesday 10-17-2017

Strength
Jerk
7×1 85+%
(increasing)
WOD
FOR TIME:
60 Cal Row
50 Wall Balls
40 Box Jump Overs
30 T2B
20 Burpees
10 Power Cleans 185/125

ABOUT OUR WORKOUTS:

Our workouts are carefully designed to help you get into the best shape of your life.

In each class and workout, you can expect to see:

A constant emphasis on practicing proper technique, mechanics, & form

We want you moving correctly before any heavy weights or high intensity

Progressional strength & skill development

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.

We want you to always be progressing forward – no plateaus

Fun, creativity, and camaraderie

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

WEEK OF 8/16-8/22

Monday
Strength
High Hang Snatch
(position 1)
3 Reps every 90 seconds x 8
WOD
8 Minute AMRAP
4 Deadlift 275/185
6 HSPU

Tuesday
Strength
Jerk
7×1 85+%
(increasing)
WOD
FOR TIME:
60 Cal Row
50 Wall Balls
40 Box Jump Overs
30 T2B
20 Burpees
10 Power Cleans 185/125
16 minute CAP

Wednesday
Strength
Back Squat
EMOM x 7
1 Rep @90%
WOD
Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Bench Press
6×3 @80-85%
WOD
Lurong Challenge
WOD 5
2 Squat Clean & Jerks 165/115
1 MU
4 C&J
2 MU
6 C&J
3 MU
8 C&J
4 MU
10 C&J
5 MU

Saturday
WOD
Partner WOD
Alternating rounds
AMRAP 30
30 Double unders
10 Wall balls
1 Rope Climb (legless if you can)

Sunday
Strength
Front Squats
EMOM x 7
2 Reps at 85-90%
WOD
1000m Row
75 KB swings 24/16kg
800m run

ABOUT OUR WORKOUTS

Our workouts are carefully designed to help you get into the best shape of your life.
In each class and workout, you can expect to see:

A CONSTANT EMPHASIS ON PRACTICING PROPER TECHNIQUE, MECHANICS, & FORM

We want you moving correctly before any heavy weights or high intensity.

PROGRESSIONAL STRENGTH & SKILL DEVELOPMENT

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.
We want you to always be progressing forward – no plateaus

FUN, CREATIVITY, AND CAMARADERIE

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

GET INTO THE BEST SHAPE OF YOUR LIFE

Membership packages for your personal level of training and fitness goals

SIGN UP

GET INTO THE BEST SHAPE OF YOUR LIFE

MEMBERSHIP PACKAGES FOR YOUR PERSONAL LEVEL OF TRAINING AND FITNESS GOALS

SIGN UP