Daily WOD

/Daily WOD/

Partner WOD, Friday, 6.23.17

“When we look within ourselves, we’ll see that our biggest enemy is cardio” – Abraham Lincoln


News

Partner WOD today! Woo hoo!

Sean’s Friday afternoon classes will be coached by Coach Daren!! You’ll still get a fun Mr. Sean workout though 🙂
Mr. Brian will be coaching for Sean on Saturday!  Come get it on!!  Bow Chica Bow Bow!!!

Workout

PARTNER WOD

Strength: For Quality:
12-8-4
Heavy Sled Push
Tire Flip

then

For time:
42-30-18
Pull Ups
DB Hang Squat Cleans 50/35
Sledge Hammers

*No more then 5 reps at a time*

WOD:

Strength 4:30pm: Squats

By | June 22nd, 2017|Uncategorized|0 Comments

BENCHMARK: “Fight Gone Bad”, Thursday, 6.22.17

Coming this summer…

Two brothers. In a van. And then a meteor hit. And they ran as fast as they could. From giant cat-monsters. And then a giant tornado came. And that’s when things got knocked into twelfth gear…

Two Brothers


News

Fight Gone Bad today. Let’s see if you can get on the leaderboard!

Workout

BENCHMARK

“FIGHT GONE BAD”

3 rounds for reps
1 minute per station
1 minute rest in between rounds

Wall Balls 20/14; 10’/9′
Sumo Deadlift High Pull 75/55
Box Jump 20/18
Push Press 75/55
Cal Row

*Must have full extension at the top of the box jump*
*No jerks on push press*
*Must go in order to Rx*

Strength 4:30pm: Gymnastics

 

 

By | June 21st, 2017|Uncategorized|0 Comments

Wednesday, 6.21.17

That feeling when you finish your first wall ball and then realize you have to do it 149 more times.


News

Hump day! Wooooo. We got some news for ya, some old some new. Check it out:

One more benchmark workout this Thursday (6.22.17): “Fight Gone Bad”. Come and and smack it up yo.

July 12th is the Send Coach Sean to the Games fundraiser! We’ll be selling raffle tickets to win prizes and if prizes aren’t your thing you can send in direct donations. Thanks!

This Saturday (6.24.17) coach Sean will be getting married. His classes are being handed off to Mr. Brian, but Sean will still make a sweet workout for you.

One more thing! Today’s workout will have rope climbs! So bring high socks so you don’t burn the skin off your legs.

Workout

Warm Up: Row 8 x :20/:40

Skill: Rope Climbs

WOD: 10-9-8-7-6-5-4-3-2-1
High Hang Muscle Snatch 45/35

*1 Rope Climb after each set*

Cash Out: Bent Over row 8 x :20/:10

Strength 4:30pm: Deadlift

By | June 20th, 2017|Uncategorized|0 Comments

BENCHMARK: 1RM Jerk, Tuesday, 6.20.17

Your coaches were so preoccupied with whether or not they could do 150 wall balls, that they didn’t stop to think if they should.


News

Hallo! It’s Tuesday, which means hump day is around the corner. With that being said we got a couple sweet items for you this week:

Benchmark today: 1 rep max Jerk, and then a fun little workout after. Also a benchmark on Thursday (6.22.17) which will be “Fight Gone Bad”. Hope to see you guys on the leaderboard!

Send Sean to the Games fundraiser is July 12th at 6pm! We’ll have raffle tickets for awesome prizes, also head in and sign up for a sweet T-Shirt! The money goes towards sending coach Sean to the CrossFit games with his team. Anything helps! We also take straight donations. Thank you to all of you who are supporting Sean, it means a lot!

Speaking of Sean, he will not be coaching this Saturday (6.24.17) because he’s getting married! His classes will be handed over to Brian (his #2 fan) but Sean will still make an amazing workout for all of you who love him.

Workout

BENCHMARK

1 Rep Max Jerk

WOD: 10 EMOM, alternating

Odd: 10, 8, 6, 4, 2 Toes to Bar
Remaining time: ME Burpees

Even: Rest

Strength 4:30pm: Snatch

By | June 19th, 2017|Uncategorized|0 Comments

BENCHMARK: 1RM Clean, Monday, 6.19.17

“Today, you will remember why “Karen” is the worst workout ever. Please understand, most of you will probably die.” – Coach Daren (not really, but I’d like to imagine that’s what he said)


News

Send Sean to the Games fundraiser is July 12th at 6pm! We’ll have raffle tickets for awesome prizes, also head and and sign up for a sweet T-Shirt! The money goes towards sending coach Sean to the CrossFit games with his team. Anything helps! We also take straight donations. Thanks ya’ll!

You like Benchmarks? Well we went Oprah up in this gym. You get a benchmark and you get a benchmark and you get a benchmark!!

1RM Clean today
1RM Jerk tomorrow (6.20.17)
“Fight Gone Bad” Thursday (6.22.17)

Yowza.

Workout

BENCHMARK

Strength: 1RM Clean

WOD: Quality

*400m Run before and after each round.*

21-15-9
GHD Sit-Ups
Hip Extensions
KB Swings

So 400-21-400-15-400-9-400

Cash Out: Heavy bear hug holds
3 x 1:00
Rest as needed

Strength 4:30pm: Presses

By | June 18th, 2017|Uncategorized|0 Comments

TJ’s Sunday Mash Up, 6.18.17

TJ flexing his new baby. Yaaa boi.


News

Sunday Funday!

Happy Father’s Day to all the fathers out there!

ONLY 2 CLASSES TODAY!!!

9:30 & 10:30

TJ will be celebrating his first Fathers Day

Mash Up

0 – Finish

1 Mile Run

Then

4 RFT

10 DB Snatches

10 DB OHWL

10 Pull-ups

Then

2 RFT

15 Cal Bike / 20 Ski / 25 Row

20 Toes to Bar

25 Air Squats

By | June 17th, 2017|Uncategorized|0 Comments