Kamrie and Jay are really working hard throughout “Sally Up” Push-Ups! We can’t say the same for the guy behind them.
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Reminder: We have moved the Olympic Lifting class to Wednesdays at 6:30pm, there will be NO Saturday lifting class.
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“Fortitude”
Alternating EMOM x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees 🙂
“You have succeeded in life when all you really want is only what you really need.”
~Vernon Howard
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Attention: We will be running a Holiday schedule today July 24th for Pioneer Day. There will be an 8:00am and 10:00am WOD, the rest of the week will be the regular schedule.
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Reminder: We have moved the Olympic Lifting class to Wednesdays at 6:30pm, there will be NO Saturday lifting class.
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“Limitless”
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)
“Life’s hard. It’s even harder when you’re stupid.”
~John Wayne
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Attention: We will be running a Holiday schedule this Tuesday July 24th for Pioneer Day. There will be an 8:00am and 10:00am WOD, the rest of the week will be the regular schedule.
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Reminder: We have moved the Olympic Lifting class to Wednesdays at 6:30pm, there will be NO Saturday lifting class.
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Strength:
A) Back Squat
5 Sets of 3
B) Front Rack Reverse Lunge
3 Sets of 12
Conditioning:
“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders
8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
“The buried talent is the sunken rock on which most lives strike and founder.”
~Frederick William Faber
Corby’s bringing it with Sandbag Sprints!
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Attention: We will be running a Holiday schedule this Tuesday July 24th for Pioneer Day. There will be an 8:00am and 10:00am WOD, the rest of the week will be the regular schedule.
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Reminder: We have moved the Olympic Lifting class to Wednesdays at 6:30pm, there will be NO Saturday lifting class. There will also be NO Open Gym this Sunday, it will resume next week.
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“Turtle Club”
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run
“Real knowledge is to know the extent of one’s ignorance.”
~Confucius
Candice crushing the Rope Climbs during Thursdays WOD!
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Attention: We will be running a Holiday schedule this Tuesday July 24th for Pioneer Day. There will be an 8:00am and 10:00am WOD, the rest of the week will be the regular schedule.
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Reminder: We have moved the Olympic Lifting class to Wednesdays at 6:30pm, there will be NO Saturday lifting class. There will also be NO Open Gym this Sunday, it will resume next week.
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“Helen”
Compare to 2/9/18
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5/1 pood
12 Pull-Ups
“If you do not change direction, you may end up where you are heading.”
~Lao Tzu
Group Tabata Cash Out…or half of it!
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Attention: We will be running a Holiday schedule this Tuesday July 24th for Pioneer Day. There will be an 8:00am and 10:00am WOD, the rest of the week will be the regular schedule.
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Reminder: We have moved the Olympic Lifting class to Wednesdays at 6:30pm, there will be NO Saturday lifting class. There will also be NO Open Gym this Sunday, it will resume next week.
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Option 1:
“Impressed”
AMRAP 15:
1 Rope Climb or 10 Ring Rows
12 Double Dumbbell Push Press (50/35)
1 Rope Climb or 10 Ring Rows
100 Meter Sandbag Run (lg/sm)
Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!
*You must still come to one of the regularly scheduled WOD times.
“Nothing great in the world has ever been accomplished without passion.”
~Georg Wilhelm Friedrich Hegel
Everybody jump jump!
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We are excited to announce that we will be moving the Olympic Lifting class to Wednesday evenings at 6:30pm starting July 18th! With everyones busy schedules on Saturday mornings we are hoping this will allow more people to take advantage of Caleb’s extensive coaching skills and knowledge! There will be NO Olympic Lifting on Saturdays. Please let us know if you have any questions or concerns.
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“Lost Count”
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Bike
“Life consists not in holding good cards but in playing those you hold well.”
~Josh Billings
Is it photo shop or just J5’s super powers you’re witnessing?!
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We are excited to announce that we will be moving the Olympic Lifting class to Wednesday evenings at 6:30pm starting July 18th! With everyones busy schedules on Saturday mornings we are hoping this will allow more people to take advantage of Caleb’s extensive coaching skills and knowledge! There will be NO Olympic Lifting on Saturdays starting today. Please let us know if you have any questions or concerns.
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.”
~Henry Ward Beecher
Abbey is working on her Strict Handstand Push-Ups using bands!
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We are excited to announce that we will be moving the Olympic Lifting class to Wednesday evenings at 6:30pm starting July 18th! With everyones busy schedules on Saturday mornings we are hoping this will allow more people to take advantage of Caleb’s extensive coaching skills and knowledge! There will be NO Olympic Lifting on Saturdays starting today. Please let us know if you have any questions or concerns.
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
rest 3 minutes
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
rest 3 minutes
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Without continual growth and progress, such words as improvement, achievement, and success have no meaning.”
~Benjamin Franklin
Nooner Bro stretch session!
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We are excited to announce that we will be moving the Olympic Lifting class to Wednesday evenings at 6:30pm starting July 18th! With everyones busy schedules on Saturday mornings we are hoping this will allow more people to take advantage of Caleb’s extensive coaching skills and knowledge! There will be NO Olympic Lifting on Saturdays starting today. Please let us know if you have any questions or concerns.
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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“Button Down”
3 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds
“He is happiest, be he king or peasant, who finds peace in his home.”
~Johann Wolfgang von Goethe
