April 19, 2019

Friday

Happy Friday!
Join us tomorrow 8am for our Easter Egg WOD 
then maybe breakfast??

Warm Up:
Run 800m
2 Rounds 
10 Wall balls (14/10#)
30 Russia Twist (25/15# plate)
5 Strict Pull ups 


WOD:
OPEN GYM!

Create your own workout or make up one you missed this week!! 

Practice a skill...muscle up or pull ups?? Or maybe a lift!! 


HAVE FUN! 

April 18, 2019

Thursday

Easter Egg workout Saturday 8am!!! 
Be there! 


Warm Up:
2 Rounds 
Row 300m
15 Double Unders
25 Sit ups 


Strength:
Squats 
8-5-3-3-2


WOD:
Run 5k

Or 

Row 5k

*** Do not skip today 😎


April 17, 2019

Wednesday

No yoga/mobility tomorrow! 
We will be back next week!

Warm Up:
2 Rounds 
Run 200m
Row 200m
10 Thrusters (20/15# DB)


Skill:
Group Stretching! 


WOD:
3 Rounds for time of:
25 GHD Sit Ups 
20 Calorie Row 
15 KB Swings (70/53#)


April 16, 2019

Tuesday

No Yoga/Mobility this week! 


Warm Up:
Row 800m
EMOM for 5 Min 
10 Push Ups 
5 DB Hang Snatch Each arm 


Strength:
Squats 
8-8-8-8 


WOD:
2 Rounds for time of:
15 Power Cleans (115/75#)
45 Double Unders 
15 Jerks (115/75#)
45 Double Unders 

Rest 3 Min 

5-4-3-2-1 reps of:
Rope Climbs 
**Run 200 between each set of climbs 

April 15, 2019

Monday

Just another Manic Monday!!!
Let's make it a great week! 

Warm Up:
Run 800m
2 Rounds 
12 Air Squats 
12 Sit Ups 
12 Burpees 


Strength:
Deadlifts
8-5-5-5



WOD:
Happy 31st Herbert! 
For Time:
31 Handstand Push Ups (strict RX+)
31 Pull Ups (strict RX+)
31 Front Squats (115/75#)
31 Toes To Bar 
31 Burpees 
31 Calories on Assault Bike 
31 Wall Balls (20/14#)

**Join us Saturday for our Easter Egg WOD!!! 8am and maybe breakfast after?? 

April 13, 2019




Happy Weekend 😊 



See ya at 8am for some fun! 

April 12, 2019

Friday

Nikki is coaching all morning classes today! 
Come on by!


Warm Up:
Run 800m
2 Rounds 
30 Mountain Climbers
10 Sumo DL High Pull (45/35#)


WOD:
OPEN GYM!!

Today is a great day to make up "Filthy Fifty" if you missed it Tuesday! 


Create your own workout or practice a lift!!