Spicy spicy Monday 

Posted: April 11, 2017 in Uncategorized

Wod

25 power snatches 75/55

25 front squats 

For time

800m run

40 kbs 70/55

8 rope climbs 

Rest 2 min

5 minutes of plank hold 

That chipper though!

Posted: March 16, 2017 in Uncategorized

Stay the course. Be determined. Finish! 

For time

100 du

30 wb 30/20#

30 sit ups

30 HRPU

75 du

20 dips

20 dl 185/125

20 burpee over bar 

50 du

10 cleans 

10 pistols

10 muscle ups

Rowing and thrusters

Posted: March 14, 2017 in Uncategorized

Who would have thought these two together would hurt so bad…. I’m everyone! This one got spicy! Enjoy

Apollo

Strength

Every 2 minutes for 5 sets 

5 front squats @ 75-80%
Wod

4 rounds

Amrap 3

500m row 

Max thrusters 95/65

What a Monday!

Posted: March 7, 2017 in Uncategorized

Strength

Back squats 

10@60%

8@65

6@70

4@75

4@80
Wod

30 cal row

25ctb

50 wallballs

25ctb

30 cal row
What a day huh?!! Great attendance, even better energy! Never miss a Monday they say!

Apollo

That’s a big boi wod! 

Posted: March 2, 2017 in Uncategorized

5-4-3-2-1

Thrusters 185/125

Box jumps 40/30

Power snatch 

Bar mu
Sometimes I love to throw out a challenging wod to push people out of their comfort and reaching a tiny bit past what they’ve done before. Today I witnessed exactly that. People overcoming fear of high box jumps and putting a lil more weight in a wod than they have before. It was a great day and the cardio class crushed it!! Go after this one, but be careful not to push past redline with this heavy and high of a skill wod. Missed reps are killers here.

Apollo 

2rm back squat and a burner 

Posted: February 1, 2017 in Uncategorized

First we tested some heavy back squats then followed it up with a fast burner! Strong and fast baby! 

Apollo