3 Rounds
2:00 each station
Calorie Row
Alternating dumbbell snatch 50/35
Weighted Box Step up 53/35
WOD 04.19.2019
4 Rounds
20 Thrusters 95/65
20 Toes to Bar
WOD 04.18.2019
Sumo Deadlift
10-5-5-5-3-3-3-1-1-1
WOD 04.17.2019
*6:30pm class is Cancelled today, sorry (again) for any inconveniences.
“Chelsea”
Every Min on the Minute for as long as possible, complete:
5 Pull Ups
10 Push Ups
15 Air Squats
*If you complete the workout early, continue for 30:00 (or as long as class time allows) completing as many rounds as possible
WOD 04.16.2019
*9am Class is cancelled today. Sorry for any inconveniences*
Every Minute on the Minute for 6:00
2 Hang Squat Cleans
1 Squat Cleans
1 Jerk
Every Minute on the Minute for 6:00
1 Squat Clean
1 Jerk
8:00 to find a 1 Rep Max Clean and Jerk
*increase weight with solid and consistent form.
WOD 04.15.2019
5:00 Hanging L-sit
*every break
50 Double Unders
30 Goblet Squats
10 Candlesticks
WOD 04.13.2019
“KaRUN”
WOD 04.12.2019
7 Rounds (Each for time)
12 Cal Row
7 Burpees
8 Shuttle Runs
WOD 04.11.2019
“Nathan’s Send-off”
15:00 AMRAP
5 Push Press 95/65
7 Hang Power Cleans
9 Deadlifts
This workout is to celebrate Nathan Frank’s last week. He’s going to be moving back home to Pittsburgh. Nathan has been a dedicated member since the early days of us opening. We’ve seen some incredible growth in his movements and strength. He’s always been the goofball and still gives 100% every workout. He’s a strong part of our community and we dedicate this workout to him. He’ll be working out with the 5:30pm class tomorrow. If you can, come out, show him some love, workout with him and possibly be ready for Sponge Bob Trivia.
