What a fun group of people to finish the Open with!
__

WOD

“Bell Hop”
25 Kettlebell Swings
50 Sit-ups
100 Double-unders
20 Kettlebell Swings
40 Sit-ups
80 Double-unders
15 Kettlebell Swings
30 Sit-ups
60 Double-unders
10 Kettlebell Swings
20 Sit-ups
40 Double-unders
5 Kettlebell Swings
10 Sit-ups
20 Double-unders
*Scale DU with same number of singles. KB load = (Advanced: 70/53#)(Intermediate: 53/35#)(Beginner: 35/20#).

We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.

“Only I can change my life. No one can do it for me.”

~Carol Burnett

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March 27, 2017

Tuesday March 28, 2017

What a fun group of people to finish the Open with! __ WOD “Bell Hop” 25 Kettlebell Swings 50 Sit-ups 100 Double-unders 20 Kettlebell Swings 40 Sit-ups 80 Double-unders 15 Kettlebell Swings 30 Sit-ups 60 Double-unders 10 Kettlebell Swings 20 Sit-ups 40 Double-unders 5 Kettlebell Swings 10 Sit-ups 20 Double-unders *Scale DU with same number of singles. KB load = […]
March 26, 2017

Monday March 27, 2017

Kris gave everything he had to the last Open WOD! __ We had a great turn out and a great time on Friday for the last Open WOD and BBQ, thanks to everyone that came to show your support! __ WOD “Steel Yard” AMRAP 13: 15 Deadlifts (135/95#) 12 Hang Power Cleans (135/95#) 9 Front Squats (135/95#) 6 Push Jerks […]
March 25, 2017

Sunday March 26, 2017

Laura is making sure Mauree “meets the standard” during Open WOD 17.4! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Sunday Funday” 10-9-8-7-6-5-4-3-2-1: Bench Press (135/95#) Strict Pull-ups *25 Double-unders after each round “Progress lies not in enhancing what is, but in advancing toward what will be.” ~Khalil Gibran
March 24, 2017

Saturday March 25, 2017

Happy Birthday Dan! __ Reminder: There will be NO Yoga for the next 3 weeks due to Heather taking time off for her new little guy Jonah! Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD “Metal Medley” Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 🙂 100/75 […]