Friday May 1, 2020

Even though classes will look a little different, we are so excited to be opening back up this Monday, May 4th! Make sure to check your email for all the information and a survey that will help us navigate re opening the best way possible.
We are excited to be getting into what is hopefully our last few weeks of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class Saturdays at 9:00am. Just click on the links that are provided on the website. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.



For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans

“Round-a-Bout” (No Equipment)

For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans


*Working through 3 movements in this up and back chipper style workout
*We expect this piece to take around 12-18 minutes to complete
*Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
*Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
Demo: Video
*Substitute and odd object squat clean or another option from “modifications”
*Choose a rep number or variation that allows you to clear this station within 3 minutes
*If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
*For this sub, over and back is 1 rep
*At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
*Choose a number or variation that allows you to clear this station in under 3 minutes
*You can reduce the reps or choose from another modification listed further down the page
*Odd Object Squat Cleans
*100 Air Squats
*50 Over and Back Hops Video
*Reduce Reps
*150 Single Unders (1.5x)
*3 Minutes of Practice
*Reduce Reps
*Hand Release Push-ups From Knees
*AMRAP in 3 Minutes (50 Reps Max)
*Let’s focus on keeping the body straight during these three movements:
*Single Arm Alternating Dumbbell Squat Cleans: It is common when cycling squat cleans to bring the weight down off the shoulders a little early. Stand to full extension so the body is in a straight line before switching hands for the next rep.
*Hand Release Push-ups: Every push-up is a plank, but not every plank is a push-up. Aim to keep the body in one straight line as you press out of the bottom. Avoid “worming” by squeezing the belly, butt, and quads tight.
*Double Unders: Think of the body like a pogo stick during the jump. Avoiding any kick forward or backwards of the feet helps you conserve energy for these big sets.
*With higher skilled and higher fatigue movements, look to take calculated breaks early and often in this workout
*Sometimes the best way to keep moving forward is to make sure you never burn out in the first place
*Chip away at smaller sets that contribute to the overall workload
*Consider the following option for 50 reps
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
10 Sets: 5’s
Consider the following options for 100 reps
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
6 Sets: 25-15-15-15-15-15


5 Minutes For Quality

5 Push-up to Down Dog Video
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders

Body Armor

Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up


*With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
*Today’s tempo is 4 seconds down + fast up
*Bodyweight may be challenging enough – but you can also hold a pair dumbbells
*Choose a loading that allows you to maintain this tempo for 20 total reps on each side
*Alternate legs every minute on the minute (5 sets each side)


Tempo Split Squats: Video




“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.”

~Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she chose a different path.

Be the change we want to see in this world

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