Maddie, Taylor, and Mel working their way through the Double-Unders in Thursday’s WOD!
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Attention: There will be NO Yoga today. Shayan WILL be running Open Gym This Sunday from 9:30am to 11:30am!
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WOD

2 Rounds of:
Each station: 1 Minute Sprint with 2 Minute Rest
Keg Cleans or Keg Walk
KB Swings – Unbroken
Stationary Lunges – Unbroken
Atlas Stone Deadlift
Bike/Row

The below are suggestions on weight. Each athlete should pick a weight that is challenging.
Advanced:
KB Weight:70/53
Lunges: Overhead @ 135/95
Atlas Stone: 145/115

Intermediate:
KB Weight: 53/35
Lunges: Front @ 135/95 OR OH @ 115/80
Atlas Stone: 115/95

Beginner:
KB Weight: 35/20
Lunges: No Weight OR Front @ 115/80 OR OH @ 95/65
Atlas Stone: 95/30 OR Bar

“It’s not what you look at that matters, it’s what you see.”

~Henry David Thoreau

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December 9, 2016
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Saturday December 10, 2016

Maddie, Taylor, and Mel working their way through the Double-Unders in Thursday’s WOD! __ Attention: There will be NO Yoga today. Shayan WILL be running Open Gym This Sunday from 9:30am to 11:30am! __ WOD 2 Rounds of: Each station: 1 Minute Sprint with 2 Minute Rest Keg Cleans or Keg Walk KB Swings – Unbroken Stationary Lunges – Unbroken […]
December 8, 2016
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Friday December 9, 2016

Jerry is having a great time deadlifting during Open WOD 16.4! __ It’s Benchmark Friday! __ Benchmark WOD OPEN WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw […]
December 7, 2016
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Thursday December 8, 2016

Ever wonder what goes on at the Trainers meetings?! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: “Hold ‘Em” Buy-in: 200 Double-unders Directly into: 3 Rounds: 50′ Walking Lunge 25 Sit-Ups 50′ Walking Lunge 25 Kettlebell Swings (53/35#) Option 2: Make up a WOD that you missed, or a […]
December 6, 2016
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Wednesday December 7, 2016

Verno is going for a new PR on his Overhead Squat! __ WOD “Fire Alarm” 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row/Bike 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row/Bike 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees “The weak can never forgive. Forgiveness is the attribute of the strong.” […]