Daily Workout

November 19, 2017

Monday November 20, 2017

Kerri is working her way through the Hang Cleans during “Nasty Girls”! __ Happy Birthday Tanya! __ WOD Strength: Back Squat 5×3 Conditioning: “Leg Stand” Alternating Tabata x 16 (8 each) Empty Bar Back Squats Double-Unders 1st 20/10 interval is back squats. 2nd is jump rope. Alternate a total of 8 rounds, for 16 total intervals (8 minutes). “It is […]
November 18, 2017

Sunday November 19, 2017

The Saturday 8am getting their group stretch on! __ Reminder: Shayan will be running Open Gym today from 9:30am to 11:30am! __ WOD “Weigh Anchor” AMRAP 10: Meter Row On the 1:00 – 15 AbMat Sit-Ups On the 2:00 – 12 AbMat Sit-Ups On the 3:00 – 9 AbMat Sit-Ups On the 4:00 – 15 AbMat Sit-Ups On the 5:00 […]
November 17, 2017

Saturday November 18, 2017

You might have noticed that the pull-up bars don’t twist anymore, thanks Andrew! __ Attention: There will be NO Olympic Lifting class today. Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD AMRAP Teams of Three Station 1: Calories on the Bike (ARMS ONLY) Station 2: Atlas Stones Advanced: 145/115 Intermediate: 115/95 Beginner: 95/30 Station […]
November 16, 2017

Friday November 17, 2017

Stephen isn’t letting a little knee surgery stop him from getting a good WOD in! __ It’s Benchmark Friday! __ Benchmark WOD Functional Strength: A) Front Rack One-Leg Bulgarian Split Squat B) Barbell One-Leg Bench Hip Thrusters Superset 3×10 each side Conditioning: “GI Jane” Compare to 9/18/15 100 Burpee Pull-Ups for time! “If you cannot do great things, do small […]