Monthly Archives: December 2016

Saturday – 12.31.16 – Team WOD

        WOD: Teams of 3 AMRAP 30 9 Hang Power Clean (155/105) 6 Shoulder To Overhead Pacer 1 – 250m Row Pacer 2 – 20 Box Jump Over (24/20)


Friday – 12.30.16 – Speed Back Squat + Max Rep

Strength: 3×5 Back Squat @ 65-70% (speed) WOD: Every 3 min x 15 min 50 Air Squat Max HRPU (Crx HSPU)


Thursday – 12.29.16 – Back Rack Jerk + Couplet

Lina and her crew! Strength: 1rm back rack jerk WOD: 28*21*15*9* Deadlift (CRx 225/155 – Rx 185/125 – L1 135/95) * = 50 DU


Wednesday – 12.28.16 – Hanging L-Sit + Intervals

Johnson really making some progress with his lifts and keeping great form! Skill: Hanging L-Sit – 3 max effort sets WOD: 7 round for reps 1 min max ab mat sit up 1 min max reverse goblet lunge steps (53/35) 1 min max cal. row 1 min rest


Tuesday – 12.27.16 – Cleans + Sprint

Strength: 1 squat clean + 1 front squat + 1 s2o + 1 hang squat clean + 1 front squat + 1 s2o. (AHAP) WOD: 3 RFT 400m Run 10 clean and jerk (135/95) 30 ring rows


Monday hours + WOD

Christmas Eve: 7am bootcamp/8am wod/10am wod Christmas Day: Closed Monday 12/26: 9:30/4:30/6pm classes only New Years Eve: 7am bootcamp/8am wod/9am barbell club/10am wod New Years Day: Closed Savage! WOD: AMRAP 20 5 Burpee 7 KB Swing (53/35) 9 Box Jump (24/20)


Friday – 12.23.16 – “Josh”

Saturday: 12 days of Christmas is a LONG wod with a lot of moving parts and equipment. We are going to cap each class at 20 athletes, so please reserve the class in zen planner. We feel that we can comfortably and safely accommodate this number of athletes and still provide a quality environment and


Thursday – 12.22.16 – Tabata

HOLIDAY SCHEDULE Christmas Eve: 7am bootcamp/8am wod/9am barbell club/10am wod Christmas Day: Closed Monday 12/26: 9:30/12/4:30/6pm classes only New Years Eve: 7am bootcamp/8am wod/9am barbell club/10am wod New Years Day: Closed   Allie making some nice adjustments WOD: Tabata: Jumping Lunges Anchored Sit Up Sled Push  (90/45) KB SDHP (70/53)  


Wednesday – 12.21.16 – Push Press + 11.1 repear

HOLIDAY SCHEDULE Christmas Eve: 7am bootcamp/8am wod/9am barbell club/10am wod Christmas Day: Closed Monday 12/26: 9:30/4:30/6pm classes only New Years Eve: 7am bootcamp/8am wod/9am barbell club/10am wod New Years Day: Closed THE 9:30 crew!     Strength: 3×3 Push Press WOD: “11.1” AMRAP 10 30 Double Under 15 Power Snatch (75/55)


Tuesday – 12.20.16 – Holiday Schedule

Christmas Eve: 7am bootcamp/8am wod/9am barbell club/10am wod Christmas Day: Closed Monday 12/26: No 6am/7:30am class New Years Eve: 7am bootcamp/8am wod/9am barbell club/10am wod New Years Day: Closed             Skill: Reverse Tabata Hanging L-Sit WOD: For Time: 2k Row 80 KBS (53/35) 40 Burpee Box Jump Over (24/20)