WOD

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 2min For 20min: 1st 2min- 24/19cal Ski 2nd 2min- 24/19cal Row... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 15…12…9…6 of: Back Squat…185/125 (from floor) Chest to Bar Pull Ups Toes... Read More

400m KB Sled Push…45/25…Goblet Squat(53/35)* 1min Rest 8 Rounds of: 8 Chin Ups 10m Walking Lunge (rig to the ski erg) 12cal Ski 10m Walking... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 30/24cal Row 24 High Wall Balls…20/14…12/11 18 Bench Press…135/85... Read More

STRENGTH: Deadlift (deload week) 40% x 5 50% x 5 60% x 5 METCON: 3 Rounds of: 6min AMRAP of 21 Snatches…135/95 27/21cal Bike 9... Read More

4 Rounds of: 25/20 cal Ski 1 Round of “CINDY” 25/20cal Row 1 Round of “CINDY” 25/20cal Bike 1 Round of “CINDY” 400m Run 1min... Read More

***USA POWERLIFTING MEET TODAY*** **GYM CLOSED UNTIL 7pm** *Class is at Strouds preserve 9am with coach Rachel and coach Karis*

**NO CLASSES SATURDAY 8/27 GYM CLOSED** STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 20min: 23/18cal... Read More

CORE VALUES: 10min EMOM of: EVEN MIN- 45sec Hollow Hold ODD MIN- 45sec Plank METCON: 200m Sled Push…90/45 21 Wall Walks 1min Rest then: 5... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus MDTCON: 10 Rounds of: 15 Wall Balls…20/14…10’ 3 Snatches…135/95 For Time (12min... Read More