One of the benefits of moving to WODIFY is going to be the ease at which we can search for previous performances and milestones. In order to search, we’ll need to know what we’re looking for. For weightlifting, it’ll be easy, we can simply type in, “back squat” or “snatch”, the same thing will work...Read More
Reminders…. 1 – WODIFY is going live this week, watch out for an email with information about the transition. 2 – Endurance Class will be held this Wednesday at 6:30pm 3 – 4th of July Schedule; no 6:30pm class on Friday 7/3, only 10:00am for Saturday 7/4. The fourth of July WOD will be a...Read More
Alternating EMOM for 15 Minutes A) 7 C2B Pull-ups B) 2 Hang Snatches (60-70% 1RM Snatch) C) 10 Bar Facing Burpees Rest exactly 5 Minutes then Take 5 Minutes to find your max hang snatchRead More
This workout will be done in teams of 4. All 4 will cash in with 150 burpees, two people working at a time. Then you will go in sequence of what is written (Athlete A and B will do Part 1 while C and D rest. Once A and B are finished, athletes C...Read More
Lunges are done with a plate held overhead – if there is room, you may walk around the gym, otherwise do them in place. Arms are ideally locked out overhead, but as long as the plate doesn’t go below the top of your hair/head, you’re fine. Push presses are also recommended, but if you happen...Read More
For strength, follow the rep scheme carefully. Warm up sets do not count in these reps. Once you find a heavy 5, count that as your first set and continue adding weight for each set and reps as written. You should end up at a heavy single, but NOT max back squat. You should feel...Read More
“Honestly, man, its helps a lot” Craig C – 6:30pm regular. We’re keeping it going with the endurance workouts guys, be sure to check out these great and really challenging classes. Below are the upcoming dates that this class will run. (all at 6:30 pm) 6/24 7/1 7/8 7/15 7/22 7/29 Read More
Get out of work early on Friday? Want to get a quick workout in before you hit the beach for the weekend? Join Coach Sarah on the following dates for “The Friday Burn-out”. Class will be held at noon, and last for 45 minutes. What kind of workout can you expect? Think, high intensity intervals...Read More
For strength, you will do two complexes where one complex is a power snatch + overhead squat. Try to land in the power snatch and immediately ride it down into the OHS (as opposed to standing up and shifting your feet into a different position). Alternating EMOM for 12 minutes: 2 x (Power snatch +...Read More
