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

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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 

30-20-10 fun

Posted: February 1, 2017 in Uncategorized

5k 2017

Posted: February 1, 2017 in Uncategorized

5k for time. Head down just work 

Thrusters and ctb…..

Posted: February 1, 2017 in Uncategorized

Ouch…. this one got spicy quick! Maintain good position on those thrusters it will help you hold onto the bar longer!

Apollo

Merry Christmas!

Posted: December 26, 2016 in Uncategorized

We ran through a different variation of the 12 days of Christmas this time….

“12 days of Xmas”

1 rope climb

2 thrusters 155/105

3 pull ups

4 power cleans 

5 burpees

6 1 arm kb snatch 70/53

7 dl 

8 lateral hops

9 try

10 push ups

11 squats 

12 jerks

Feeling good!