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 04.11.2019

“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.

WOD 04.03.2019

As many reps as possible in 15 mins of:
5 Sumo Deadlift High-pulls, 53/35
5 Box Jumps, 24/20 in
5 Ring Push-ups
10 Sumo Deadlift High-pulls, 53/35
10 Box Jumps, 24/20 in
10 Ring Push-ups
15 Sumo Deadlift High-pulls, 53/35
15 Box Jumps, 24/20 in
15 Ring Push-ups …

Continue adding 5 reps each round to each movement until time expires.

WOD 04.02.2019

“Sheila’s Spelling Showdown”
25 Front Squats 155/105
25 Sit Ups
200m Run
50 Jump Squats
50 Sit Ups
200m Run
75 Air Squats
75 Sit Ups
200m Run

Cash Out: Spelling Bee!

Up ↑