18 Jun

WEEK 25 June 19- June 25

Posted under: WOD

This week were incorporating some single arm/leg strength work to fix some deficiencies, and even out both sides of our body. On Wednesday were going to tackle a new hero WOD in “Scotty”, just a reminder as well that the prescribed weight is not mandatory, please scale the weight down to your fitness level and capability. On Saturday we have a lower body WOD, with both static movements and dynamic movements paired together, and of course just to make things a little spicier, we’ve also added some burpees. We end this week with another hero WOD in “JT”, which is all upper body work, so be prepared to feel the burn.

11 Jun

WEEK 24 June 12- June 18

Posted under: WOD

Were incorporating some burpee penalties on some of the WOD’s this week, to further increase intensity in workouts, as well as our overall conditioning. Monday’s workout is incredibly grip intensive with descending reps of toes to bar, and ascending reps of box jumps. Were also adding some jump squats on Wednesday to build explosive power in our legs, as well as develop muscular endurance for our lower body. On both Thursday and Friday our WOD is not for time, but for quality. Take this time to focus on good reps, and feel the target areas being worked. Saturday is the benchmark WOD “Filthy Fifty” and Sunday is a shorter version of “Barbara”

04 Jun

WEEK 23 June 5- June 11

Posted under: WOD

This week we have a lot of rowing work hitting three different energy systems. On Monday we have more of a paced row, on Tuesday we have a fast 1000M partner row, and on Wednesday we combine both pacing and speed on a 3 round burner. This week we have a running WOD on Friday, and a spicy wall ball/burpee workout to round of the week on Sunday.

28 May

WEEK 22 May 29- June 4

Posted under: WOD

Were using the dumbbell in a lot of our workouts this week. We start the week with a light but very exhausting thruster/burpee workout. On Tuesday we have a timed assault bike and ball slam couplet to start the class, and a grip intensive workout with deadlifts and toes to bar. Partner WOD on the menu for Wednesday as we have more dumbbell work with push presses, and we have a run/row conditioning on Thursday. For the weekend we have a sweaty tabata workout on Saturday, and a posterior chain dominant day on Sunday.

21 May

WEEK 21 May 22- May 28

Posted under: WOD

We have a ton of variety for this weeks workouts. On Tuesday we are working with volume back squats starting with 15 reps going all the way down to a heavy 5 rep. We also have a different tempo with our deadlifts on Wednesday when we come to a full stop after each rep, taking the momentum out and working on getting a stronger pull. We also have a partner WOD featuring some deadlift holds, and a sweaty conditioning running/rowing WOD on Saturday. We end the week on Sunday with some barbell cycling, working on our squat cleans and power cleans.

14 May

WEEK 20: May 15- May 21

Posted under: WOD

We have some sunny weather ahead, so bring your running shoes as we will be running on Wednesday, and another running workout on Saturday. On Tuesday we have a repeat benchmark workout “The Chief”, and a partner assault bike workout on Friday. We also have some strength workouts featuring the bench press, front rack lunges, and a 10 mins window to build to a heavy squat clean on Sunday. See you all at the gym!

07 May

WEEK 19 May 8- May 14

Posted under: WOD

This weeks strength portion will be little different in that we get 10 minutes to build to a heavy 5 reps. Were also introducing an accessory work portion for the workout, so that we could keep our bodies balanced and moving better. Our accessory work for this week will be upper body based, and were working with uni-lateral movements to fix any imbalances we may have. On Thursday we have a time priority row, with a burpee penalty for every second over the designated time. On Saturday we have a overhead squat/running workout, and on Sunday we have a 20 mins partner workout.

30 Apr

WEEK 18 May 1- May 7

Posted under: WOD

This week were working with more reps for our strength portion of the workout. We also have two workouts from this years CrossFit open; on Wednesday we do 17.1 and on Sunday with 17.5. On Thursday we have a long partner row, and we have more of a conditioning day on Saturday, with assault bike intervals and a high intensity tabata workout.

23 Apr

WEEK 17 Apr 24- Apr 30

Posted under: WOD

This week were testing our 2 rep maxes for our strength movements. We’ve been working hard on our clean, so this week we get to test how much stronger we’ve gotten in regards to this movement. On Monday we have a spicy partner workout, and on Wednesday we have 100 reps on the back squat. We also have our first running workout of the year on Friday when we do the benchmark WOD “Nancy.” We end the week with a surprise box workout, so show up on Sunday and find out what your doing.

16 Apr

WEEK 16 Apr 17- Apr 23

Posted under: WOD

This week were working on a few accessory drills in our strength portion to increase our strength and, muscular endurance in our big lifts.
Everyone has been doing great with the cleans lately, so were going to keep the ball rolling and do one of the most popular benchmark WODs “Grace” on Tuesday. We also have a very spicy partner WOD on Wednesday, in the benchmark workout “Double Karen”, that consists of 300 wall balls. All that and more fun workouts this week, so hope to see you all there!

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