Monday, November 18, 2019

WOD

2 Rounds

AMRAP 5

15 Cal Bike

15 Ring Dips

Rest 2:00

AMRAP 5

15 Cal Row

15 Burpees Over Rower

Rest 2:00

AMRAP 5

20 Box Jumps (30/24)

10 Devil’s Press (50/35)

Friday, November 15, 2019

Strength

Back Squat

12 @ 55%

10 @ 65%

8 @ 70%

6 @ 75%

4 @ 85%

2 @ 90%+

WOD

2 Rounds

50 Wall Balls (20/14 to 10)

25 Burpee T2B

15 Clean and Jerks (135/95)

5 Burpee Bar Muscle Ups

The TEAMWORK event is THIS SATURDAY beginning at 9:00am and going until Sunday at 9:00am- yes, 24 hours of hero workouts and it’s not too late to sign up.  You can also just show up anytime and throw down during that 24 hour periods.

This is a nationwide event in support of the Navy SEAL Foundation.  The event consists of 24 “Hero Workouts” that honor fallen members of Naval Special Warfare, performed over the course of 24 hours (one per hour) in gyms across the country.

There is a sign up at the gym if you would like to participate- you will see on the sheet that there are specific workouts set for specific times over the course of the 24 hours.  You may sign up for 1-4 workouts, and OF COURSE all workouts can be scaled/modified so they are appropriate for you.  Every workout will be done as a group of 2-3 people, and if more than one group would like to sign up for a specific workout that is fine.  People are welcome and encouraged to hang out over the course of the 24 hours to cheer people on!

You can make a donation on the official website or we can take cash, check, credit, or charge your card on file and we will make one donation at the end.  Hope to have our full community participate in the workouts and event!

Thursday, November 14, 2019

Strength/Skill

EMOM 12, alt.:

Odd: 2 Snatch (power or squat, do not need to be TNG)

Even: 5-10 Strict HSPU*

*Scale for HSPU is HS hold or wall climb

WOD

50 Sit Ups

Then:

21-15-9-15-21

Power Snatch (95/65)

Front Rack Lunge

Then:

50 Sit Ups

Wednesday, November 13, 2019

Strength

Press

8-8-8

Push Press

4-4-4

Push Jerk

2-2-2

WOD

AMRAP 20

100 Double Unders

25 Push Ups

15 Power Cleans (205/135)

10 Shoulder to Overhead (205/135)

Tuesday, November 12, 2019

WOD

2 Rounds

AMRAP 5

10 Cal Bike

10 Burpees

Rest 2:00

AMRAP 5

15 Cal Row

5/5 KB Hang Snatch (55/35)

Rest 2:00

AMRAP 5

12 DB Box Step Overs (24/20, 50/35s)

3 Muscle Ups

Rest 2:00

THIS Saturday November 16th into Sunday November 17th (THIS WEEKEND) as a community we are participating in the the nationwide event “TEAMWORK”  in support of the Navy SEAL Foundation.  The event consists of 24 “Hero Workouts” that honor fallen members of Naval Special Warfare, performed over the course of 24 hours (one per hour) in gyms across the country.

There is a sign up at the gym if you would like to participate- you will see on the sheet that there are specific workouts set for specific times over the course of the 24 hours.  You may sign up for 1-4 workouts, and OF COURSE all workouts can be scaled/modified so they are appropriate for you.  Every workout will be done as a group of 2-3 people, and if more than one group would like to sign up for a specific workout that is fine.  People are welcome and encouraged to hang out over the course of the 24 hours to cheer people on!

You can make a donation on the official website or we can take cash, check, credit, or charge your card on file and we will make one donation at the end.  Hope to have our full community participate in the workouts and event!

Monday, November 11, 2019

We have a NORMAL class schedule today.  Hope to see you at the gym!

WOD
“Zeus”

3 Rounds 

30 Wall Ball Shots (20/14)

30 Sumo Deadlift High Pulls (75/ 55)

30 Box Jumps (20)

30 Push Presses (75/55)

30 Calorie Row**

30 Push Ups

10 Back Squats using body weight*

*Can be taken from a rack- buddy up with someone similar weight. **Share rowers if needed.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Friday, November 8, 2019

WOD
“20.5”

For time, partitioned any way:
40 Muscle Ups

80 Cal Row
120 Wall Balls (20/14 to 10/9′)

Time cap: 20 min.

Thursday, November 7, 2019

WOD

EMOM 32

1- 100m Shuttle Run (cones 10m apart)

2- 5 HSPU + :30 DB OH Hold

3- 8 Lateral Box Step Overs + 8 Lateral Box Jumps

4- 5 T2B + 20 Air Squats

On Saturday November 16th into Sunday November 17th (next weekend) as a community we are participating in the the nationwide event “TEAMWORK”  in support of the Navy SEAL Foundation.  The event consists of 24 “Hero Workouts” that honor fallen members of Naval Special Warfare, performed over the course of 24 hours (one per hour) in gyms across the country.

There is a sign up at the gym if you would like to participate- you will see on the sheet that there are specific workouts set for specific times over the course of the 24 hours.  You may sign up for 1-4 workouts, and OF COURSE all workouts can be scaled/modified so they are appropriate for you.  Every workout will be done as a group of 2-3 people, and if more than one group would like to sign up for a specific workout that is fine.  People are welcome and encouraged to hang out over the course of the 24 hours to cheer people on!

You can make a donation on the official website or we can take cash, check, credit, or charge your card on file and we will make one donation at the end.  Hope to have our full community participate in the workouts and event!

Wednesday, November 6, 2019

Strength

EMOM 8

Power Clean + Hang Power Clean + Jerk

WOD

15-12-9-6-3

Hang Cleans (135/95)

Lateral Barbell Burpees

12-9-6-3

Push Jerks (165/115)

Lateral Barbell Burpees

9-6-3

Clean and Jerks (185/125)

Lateral Barbell Burpees

Tuesday, November 5, 2019

Partner Conditioning

With a partner:
AMRAP 12

10/8 Cal Bike

10 Wall Balls (20/14 to 10/9′)

*Alternate with partner every round.  One person working at a time.

WOD

4 Rounds

30 KBS (55/35)

15 Push Ups

30 Goblet Squats (55/35)

15 Push Ups