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Category: WOD
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Tuesday 01/21/14

Post Warm-up a) Every :30 for 3:00 -4 pistols on each leg 1:00 Transition b) EMOM for 7:00 4 Box Jumps, 4 tw0-handed Press with medium weight KB or DB   Partner Row for Time: 20 calorie sprints x 20 (10 each team member) *Sub for 20 cal Airdyne   Durability: Plank Hold for 3:00 […]

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Category: Commentary
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Expansion update + some class cancellations

Good Evening Everyone! We’re excited that we are moving along with the expansion plans. We have a full weekend of demo/move/construction efforts planned, and will need to cancel a few classes to ensure we have the appropriate amount of time to complete our move into Unit 3. Please pardon our dust as there will be […]

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Category: WOD
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Monday 01/20/14

Strength: (15:00) Back Squat – Work up to a heavy 3 WOD: 3 rounds with 135/95#: 12x Deadlift 9x Power Clean 6x Shoulder-to-overhead Cool Down: Perfect Stretch for 4:00 Bike or Row 30 Calories Tweet

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Category: WOD
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Friday 01/17/14

Gym Jones inspired FYF Part 1 – Every :30 for 5:00 2x 2KB Clean + 5x Front Squats (as a complex)   then:   Part 2 – 5 rounds of :30 ALL-OUT on the Airdyne (sub with Rower) as much rest as necessary, but between sets are: 6x Heavy Step-ups + :30 of Plank   […]

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