WOD: October 19th, 2018

WOD: October 19th, 2018

Warm-Up General Warm-Ups Shoulder Protraction & Retraction Banded Pull Aparts Pass Throughs x10 Shoulder Rotations x10 Lat Activations x10 Air Squats x10 Beat Swing x10 Squat Jumps x10 Snatch Progression Hang Power Snatch Squat Snatch WOD Prep HPS T2B OH Squats Dball over Shoulder Squat Snatch MU, PU’s, & Push Ups ROMWOD #swoleandflexy Team WOD […]

WOD: October 18th, 2018

WOD: October 18th, 2018

Warm-Up Inchworm w/ Downward Dog + Calf Stretch x5 Leg Swings x40 Trunk Twist x20 Lunges 100′ Duck Walk 50′ 3 Burpees + 3 Situps + 3 Supermans x3 Static Hold + Negative WOD Prep (Movement Standards) Box Jumps Plate to OH push ups Flutter Kicks Gymnastic/ROMWOD 1. Gymnastics, 4 RNFT 3 wall walks (chest […]

WOD: October 17th, 2018

WOD: October 17th, 2018

ANNOUNCEMENTS Push Press Switch from Mindbody Please update your new Push Press account as soon as possible. All members should have received an email asking you to finish setting up your account. Push Press will be the new way you pay for your membership and how you check in to Classes. Thanks! Day 3!!! Healthy […]

WOD: October 16th, 2018

WOD: October 16th, 2018

General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD Iron Cross x20 Bridges x20 Inchworm w/ 3 Push-Ups x5 Side Lunges x20 V-Ups x10 Supermans x10 Gymnastic Lat Activation 5×5 Lat Activation + Pull-Up 3xME (hold the lat activation (hollow body) and do ME PU’s Wod Prep (Movement Standards) Double Unders or […]

WOD: October 15th, 2018

WOD: October 15th, 2018

ANNOUNCEMENTS Push Press Switch from Mindbody Please update your new Push Press account as soon as possible. All members should have received an email asking you to finish setting up your account. Push Press will be the new way you pay for your membership and how you check in to Classes. Thanks! Day 1!!! Healthy […]

WOD: October 14th, 2018

WOD: October 14th, 2018

ROMWOD + WOD 1. ROMWOD 2. For Time: 2k Row, 2k SkiErg, 80/60 Cal AD, or 1 mile Run 100 Russian Plate Twist 100 MTN Climbers 100 Flutter Kicks 2k Row, 2k SkiErg, 80/60 Cal AD, or 1 mile Run

WOD: October 13th, 2018

WOD: October 13th, 2018

WOD Fitness 10 Rounds: 7 Power Clean and Jerks (75/55) 7 Modified Burpees 100 Meter Run Scaled 10 Rounds: 7 Power Clean and Jerks (95/65) 7 Burpees 200 Meter Run RX 10 Rounds: 7 Power Clean and Jerks (135/95) 7 Burpees 200 Meter Run ANNOUNCEMENTS Push Press Switch from Mindbody Please update your new Push […]

WOD: October 12th, 2018

WOD: October 12th, 2018

Partner WOD Fitness AMRAP, 20 mins 20 HR Push Ups 20 Front Rack Lunges 45/35 20 Power Jumps Scaled AMRAP, 20 mins 20 Box HS Push Ups 20 Front Rack Lunges 75/50 20 Double Unders (PJ: 2-1) RX AMRAP, 20 mins 20 HS Push Ups 20 Front Rack Lunges 95/65 20 Double Unders Accessory/Static Holds/ROMWOD […]

WOD: October 11th, 2018

WOD: October 11th, 2018

Announcements Push Press Switch from Mindbody Please update your new Push Press account as soon as possible. All members should have received an email asking you to finish setting up your account. Push Press will be the new way you pay for your membership and how you check in to Classes. Thanks! Healthy Life Style […]

WOD: October 10th, 2018

WOD: October 10th, 2018

General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD Frankinsteins 100′ Side Shuffle 100′ Shuttle Sprints x10 DB Good Mornings x10 DB Row x10 DB Front Squats x10 DB Cossak Squats x10 Strength Warm-Up. PC + PJ Progression WOD Prep (Movement Standards) burpees over the bar deadlifts box jumps Clean & Jerk […]