Workouts

Cardi(-Br)o EMOM for 6 minutes 30 DoublesMax DB Thrusters  directly into  EMOM for 6 Minutes 10 BurpeesMax Bicep Curls Rest 3  2 Rounds 

“Nancy’s Drunk Uncle” 400 M Run16 Hang Snatch  (8 per side) 16 Single DB OHS (8 per side) 5 Rounds  CORE   :40 on :20 Off Low Plank Hollow HoldPike Leg Lifts Rest 4 Rounds 

Endurance Every 3:00 for 21 minutes 400 M Run (run fast, rest with remaining time, score slowest round)  Gymnastics  :20 Handstand Hold 10 Strict Press Each Side 20 Bench/chair Dips 6 Rounds  PARK WOD  **reminder we are running a park workout this Thursday only 1 Minute at Each Station 10 M Shuttle Runs Prisoner Squat DB/KB DeadliftSit up Reverse Plank (no score just … Read more

“To Infinity”  Every 3:00 for 6 Rounds  10 Reverse Burpees20 Goblet Lunges Max DB Hang Clean and Jerk  Core Every 2 Minutes for 12 minutes 20 Flutter Kicks 20 Heel Taps for Core 10-15 V ups Max Superman Hold  Athletes: Today we have 3:00 rounds with no rest.  The reverse burpees and goblet lunges should take about 90-120 seconds.  Leaving you with … Read more

Strength  10 Tempo RDL (No tempo on the way up, 5 second hold at the top then 5 second decent) 12 Glute Bridge 10 Side Plank rotations 4 Rounds (Not for speed)  Workout  Climb the ladder for 12 minutes 10-20-30-40-50…Russian KB Swings Sit ups Double Unders  Athletes: The day after Murph is always a hard one to fit in! If you … Read more

Memorial Day Murph 10 am on Zoom will be the only class today! We decided to go all virtual because there was only 3 sign ups for the small group meet ups. Please be careful and aware of a common injury we have seen during Murph! Attempting too many pull ups in a row can cause extreme … Read more

Zoom Yoga at 9:00am with Coach LauraZoom Book Club at 3:00pm with Kelsea Endurance 100m Sprint400m Jog100m Sprint300m Jog100m Sprint200m Jog100m Sprint100m JogRest 3 Minutes 3 Rounds  Gymnastics No gymnastics today- rest up for Murph TOMORROW! 

Join us on Zoom at 9:00am Strength  :40 on :20 off for 12 minutes Even: Max Single Leg RDL Odd: Max Glute Bridge Hold Floor Press  “Jumpin Jumpin” 300 Double Unders then 21-15-9KB SwingSluster Sluster= with a KB/DB, one rep= one snatch into one thruster into one OH reverse lunge. Alternate sides. 

This year’s Murph is going to be a little different than we are use to. But one thing that won’t change, we complete Murph as a community! Monday May 25th at 10:00am, we would like all our members to log onto Zoom and join us for a welcome and warm-up! We will be completing the … Read more

Join us on Zoom at 12:00pm or 5:00pm “Power Move” 4 Burpee Broad Jumps (4 feet) 6 DB Front Squat 8 DB Push Press (4 per side, hold 2 press 1) 18 min AMRAP  Athletes: Today we hit a longer AMRAP. We have a burpee broad jump, no lunges this time.  Directly into DB work.  Can anyone maintain … Read more