WOD

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

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 6min for 24min: 24 S DB Box Step Ups…50/35…20” 18... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 27…21…15…9 of: Deadlift…185/125 Row Calories (21…15…9…6) HSPU…floor Bike Calories For Time (22min... Read More

Every 8min for 40min: 35/28cal Ski 30/24cal Row 25/20cal Bike For Slowest Round

5 Rounds of: Cash in- 200m Reverse Sled Drag…180/135 Then: 20 Bench Press…155/95 15 DB Hang Snatch…50/35’s 40 Air Squats For Time

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: 24 Calorie Row 12 Burpee... Read More