September 4, 2017
(LABOR DAY WOD) … A) TEAMS OF 2 10,9,8,7,6,5,4,3,2,1 SQUAT CLEANS (135/95) 100M RUN *Partner A completes a round, then partner B* …
Read moreSeptember 2, 2017
(POWER HOUR WOD) … 5 SETS ALL AT (1141) TEMPO A1) DUMBBELL BENCH PRESS X12 A2) SEATED ARNOLD PRESS X6 A3) PLATE RAISE X10 A4) DIPS X8 … 4 SETS: B1) DB GOBLET CURTSEY LUNGE X4 EACH B2) BACK EXTENSION (11X4) X10 B3) BANDED GOOD MORNING...
Read moreSeptember 1, 2017
MONDAY IS LABOR DAY AND WE WILL HAVE A MODIFIED SCHEDULE. CLASSES AT 8AM AND 10AM. GYM WILL BE OPEN FROM 8-12. LET’S FILL THIS PLACE UP! … (WOD) … A) BACK SQUAT (30X1) 5,5,5,5,5 …Rest 2-3 Mins… B1) 12...
Read moreAugust 31, 2017
FANTASY FOOTBALLERS!! NEW DRAFT TIME IS ON 9/6 AT 6:30PM. WEEK ONE STARTS ON 9/9. BE SURE TO UPDATE YOUR CALENDARS! … A1) 6-8/ARM SINGLE ARM DB PUSH PRESS …Rest 1 Min… A2) 6-8/LEG DB RUSSIAN STEP-UPS …Rest 1 Min… X4...
Read moreAugust 30, 2017
The heat is still strong, so make sure you stay hydrated and communicate to your coach if you need any extra attention or breaks! … A) TABATA SOMETHING ELSE: TABATA PULLUPS TABATA PUSHUPS TABATA SITUPS TABATA SQUATS *:20 work, :10 rest for...
Read moreAugust 29, 2017
(WOD) … 8/29/2017 … 5 ROUNDS: 18 CAL ROW 15 WALL BALLS (20/14) 12 HAND RELEASE PUSH UPS 9 DEADLIFTS (245/165) *25 MIN CAP* … (SUPPLEMENTAL) … A) 3 POWER CLEAN AND JERKS 3+2 AT MODERATE-HEAVY WEIGHT X4 SETS *POWER CLEANS...
Read moreAugust 28, 2017
With the heat wave on it’s way to us this week, we want to make sure everyone is staying hydrated both prior and during your workouts. Better safe than sorry! … A) EVERY 5 MINS FOR 5 SETS: 200M RUN 10 SQUAT CLEANS (135/95) 12/10 RING...
Read moreAugust 26, 2017
To our long time member and competitor, Carlo. You and your family will be truly missed as you move onto bigger and better things in Washington. Thank you for setting a high standard of Fitness and character inside our gym. May the road you walk...
Read moreAugust 25, 2017
(WOD) … 5 ROUNDS: 500M ROW 15 BENCH PRESS (135/95) … (BURN) … 1 MIN AMRAP OF EACH, STRAIGHT INTO NEXT MOVEMENT MED BALL CLEANS DOUBLE UNDERS MAN MAKERS ALTERNATING STEP-UPS (BODY WEIGHT) …REST 1 MIN… X4-5 SETS...
Read moreAugust 24, 2017
(WOD) … 8/24/2017 … A) FOR TIME: 50,40,30,20,10 CAL ROW WALKING LUNGES 2-COUNT MOUNTAIN CLIMBERS …
Read moreAugust 23, 2017
(WOD) … 8/23/2017 … A) EVERY 2 MINS FOR 10 MINS 5 DEADLIFTS AT MODERATE WEIGHT … B) 21-15-9 CHEST TO BAR PULLUPS WALLBALLS (20/14) HAND RELEASE PUSHUPS … (SUPPLEMENTAL) … A) 2 SNATCH HIGH PULL+1 SNATCH 2+1 AT 75% X5...
Read moreAugust 22, 2017
Friends and Family Day coming up on September 16th (Saturday). Bring your mom, dad and all the homies! It’s time to show them all what we do and why do it! … TOMORROW RENEGADE IS CANCELLED, PLEASE MAKE SURE YOU UPDATE YOUR...
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