Open for Saturday! Cardio is ill-advised. Note our strength/skill/accessory WOD programmed. 8:30 am Lite N Tite 4 sets for quality: -5 windmills each side at heavy -8 half kneeling Fillly press -8 Cossack squats each side Then, 4 sets for quality: -5 Single arm DB OHS at heavy -5 shoot...
For the safety of you and our coaches it is not advised to do prolonged strenuous activity with this air quality. Therefore, we will not hold any classes Friday. Sorry for the inconvenience, we know you’re itching to train! We will update you around...
EVENING CLASSES CANCELED: Due to deteriorating air quality, the box will be closed for the rest of the evening. World Gym is also closed. We will update you tonight on the status of classes for Friday. STRENGTH: Wendler Deadlift Week 2 Cycle 2 (20 min) % Based...
WOD 4 Rounds for time 500m row 75 DU/ 225 Singles 50 Sit-ups/35 Sit-ups 25 Push-ups 50ft Handstand walk/ 100ft Bear Crawl 1 min rest *35 MIN CAP Recovery: -T-spine smash with therapy balls -barbell/KB calf smash (2 min each side) -tricep barbell smash (2 min each arm) Log your scores on Beyond the Whiteboard Don't have...
We are operating on regular schedule! The garage door will remain closed to keep the smoke out, please enter through the side door. Note, it will be extra chilly inside (especially for the AM classes), so dress warm! STRENGTH: Wendler Strict Press Week 2 Cycle 2 (15...
WOD: DT 5 Rounds For Time Of: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 LV2: 135/95 LV1: 95/65 STRENGTH: Wendler Back Squat Week 2 Cycle 2 (20 min) % Based on 90% of 1 Rep Max 70% + 10# X 3 80% + 10# X 3 90% + 10# X Max...
We will be having 9:30 and 10:30 am class today! STRENGTH: Wendler Make-Up (20 MIN) Or Olympic Goat Work (20 MIN) *2 Sec Pause In the Catch position of Either Movement *No more than 65% WOD: 5 Sets not for time 60’ Weighted Sled Push 10 Back Extensions 6 TGU (3 Each Arm) 2...
Air quality deteriorated overnight and unfortunately we will remain closed until the air has cleared up. We are really sorry for everyone who wants to workout, but the air is unhealthy. We will be updating you on social media, and again 7pm tonight for Sunday’s...
DUE TO WEATHER CONDITIONS WE WILL BE CLOSED FOR THE REMAINDER OF THE DAY. WE WILL KEEP YOU UP TO DATE ON OUR SOCIAL PLATFORMS IF CLASSES WILL RESUME TOMORROW. THOUGHTS GO OUT TO EVERYONE WHO IS EVACUATING FROM UP NORTH, AND FOR THE FIRE/EMERGENCY...
Strength: Wendler DL Week 1 Cycle 2 (20 min) % Based on 90% of 1RM 65%+10# X 5 75%+10# X 5 85%+10# X Max Reps WOD: 10 Rounds For Reps 1 MIN ON/ 1 MIN OFF 8 Lateral Burpee Over Bar Clean/Jerks For Reps w/ Remaining Time LV1: 75/55 LV2: 125/85 LV3: 155/105 Log your scores on Beyond the Whiteboard Don't...