Workouts

Halloween Throwdown is October 26th! Don’t forget to grab your FREE ticket from the eventbrite link on the blog. Workout From 0-10 minutes 50/40 Cal Row 40 KB Swings 30 Burpees20 Dball over the shoulder 10-18 minutes 40/30 Cal Row 30 KB Swings20 Burpees10 DBall over the shoulder  18-24 minutes 30/20 Cal Row 20 KB Swings 10 BurpeesMax Dball Over the Shoulder 

Halloween Throwdown is October 26th! Don’t forget to grab your FREE ticket from the eventbrite link on the blog. Workout ____ Cal Bike ___ Muscle ups15 Back Squats15 Sit upsRest 1 minute  5 Rounds 28min CAP Fitness: 12 Pull ups +6 Push ups (95/65) (17 Cals)Performance: 5 Muscle ups (135/95) (20 Cals)Open: 6 Muscle ups … Read more

Workout 50 Doubles 30 Weighted Box Step ups (1 DB hold it however you want) 2 Rounds Rest 2 minutes  50 Doubles 25 Hang Power Cleans 2 Rounds Rest 2 minutes 50 Doubles 20 Push Press 2 Rounds 25 min Cap  Fitness: 95/65 (100 singles)Performance: 115/75Open: 135/95

Strength Take 15 minutes Build to a heavy Set of 6 deadlifts  Metcon 6 Toes to Bar8 Deadlifts 14 Box Jumps10 min AMRAP  Fitness: 155/105Performance: 205/135Open: 225/155 Athletes:  The deadlifts do not have to be unbroken.  Work to find a heavy set of 6.  For the workout the deadlifts should be completed in :30 or less each round.  … Read more

Federal Hill Capacity Class 9amOpen Gym 9am-12pm Harbor East Open Gym 1pm-3pm

Partner WOD WODEvery 3 minutes for 12 minutes 400 M Run Max Pull ups Rest 3 minutes Every 3 minutes for 12 minutes 500/400 M Row Max Wall Balls  Athletes: Score = total pull ups + total wall balls DRIVE Every 90 seconds for 30 minutes (4 sets)Station 1: 200 M Run Station 2: 30 Single Arm overhead walking lunges (15 … Read more

Strength Take 10 minutes to build up to a heavy ground to overhead (clean & jerk or snatch) Athletes: use this to get weight on the bar and overhead, heavier than you will use in the workout. Drill your form. Practice cycling. Open Workout 20.1 10 Rounds8 Ground to Overhead10 Bar Facing Burpees RX: 95/65 … Read more

Workout Every 6 minute for 24 Minutes 400 M Run 30 Sit ups25 C2 Bike Cals 20 Russian Swings Max Doubles  Fitness: (53/35) (20 Cals)Performance: (70/53) (25 Cals)Open: (70/53) (30 Cals) Athletes:  You should have about 1 minute to do doubles.  If you have closer to two minutes challenge yourself more on the KB or Cals. 

Congratulations to the IA members below who SIGNED IN and attended 20 or more classes in the month of September! We are so proud of your commitment and consistency! Next time you see these members around the gym, give them a hug or a high five. Brent Arihood 24Crystal Simpkins 24Daniel Fitzgerald 24Fernando Elizalde 24Osh … Read more

Workout 40 Cal Row 35 Barbell Push Jerk 30 Single Arm DB Push Jerk (15 per side)  Rest 4 min (lower weight on BB)  40 Cal Row 35 Barbell Push Press 30 Single Arm Push Press (15 per side) Rest 4 Minutes (lower weight on BB)  40 Cal Row  35 Barbell Thrusters30 Single Arm DB Thrusters (15 per side)   Fitness: 35 Cals (115/75) … Read more