WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email if the class you signed up for is canceled. You will be responsible for booking...
STRENGTH: Every 2.5 min- 5 sets 3 Deadlifts WOD: 10-1 Sumo DL High Pull 1-10 Lateral Bar Burpees 12 min cap Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 (This is a repeat from 7/13/20, check your old score and beat it!) A PEEK INTO THE WEEK...
A. Every 90 sec- 3 sets 3 Sotts Press B. Every 2 min- 5 sets: 3 Behind the Neck Push Press + 2 Pressing Snatch Balance + 1 Snatch Balance C. Every 2 min- 4 sets 3 Halting Snatch (2 sec pause at knee) D. Every 90 sec- 6 sets 1 Snatch REQUIRED by the City of...
8:30 AM LITE N TITE for time: 20-18-16-14-12-10-8-6 Pistols Up-downs 200m run between sets (8x total) 9:30 AM, 10:30 AM, 11:30 AM CLASS STRENGTH: Every 3 min for 5 sets 10 Front Squats WOD: For time: 20-18-16-14-12-10 Pistols 100m run between sets (6x total) A PEEK INTO THE WEEK...
Weather Alert! There is a slight chance of rain for today. If that is the case, outdoor classes will be canceled last minute and a few more open gym times will be added. You will be notified via email if you signed up for an...
STRENGTH: Every 2.5 min for 5 sets, 5 Deadlifts WOD: 3k Row for time A PEEK INTO THE WEEK...
STRENGTH: Every 2 min for 6 sets, 3 Strict Press WOD: 15 min clock Buy-in: 100 Sit-ups Then AMRAP in remaining time: 15 Push-ups 15 Hang Power Clean + Push Press Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 A PEEK INTO THE WEEK...
STRENGTH: Front Foot Elevated Lunges 5 x 5 each leg Dbl KB/DB farmer hold Front foot standing on 45# plate or lower WOD: 2019 Granite Games Open #4 12 min AMRAP 40 Double Unders 2 Dbl KB Deadlift 2 Dbl KB Front Squat 2 Dbl KB Hang to Overheads* KB reps increase by 2 every...
5 rounds for Time 20 Bent over rows, or 12 Pull-ups (indoor) 20 Overhead Squats 400m run Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 Does overhead squatting and pressing bother your wrists? We suggest getting yourself a pair of wrist wraps. Trust us, it helps. Handstands help too. A PEEK INTO THE...
A. Every 90 sec- 6 sets 3 Position Hang Power Clean: 1 High Hang + 1 Mid Hang + (above knee) + 1 Below Knee Hang then, 3-5 min to build for: B. Every 90 sec x 5 sets 3 Power Clean 1 min rest C. Every 90 sec x 5 sets 2...