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WOD & Announcements

Friday 8.26.16 Posted by admin on August 25, 2016 • No comments

Mobility class with Courtney is cancelled for this Saturday (August 27th). It will resume the following Saturday, September 3rd. Reminder that your first class is free some come in and give it a try! Why try it? Mobility will help to increase your flexibility for workouts. It can also help to strengthen your muscles to increase speed and handle higher workloads. Classes are 45 minutes long starting at 8AM before the 9AM community WOD. The class consists of various holds and stretches without the abdominal routines some are familiar with from the Yoga classes. Please contact Courtney DeWitt ( for any further questions.

A. Warmup:
KB Snatch,each side
Box jump with step down

B. Every 2:00 x 3
10 TnG Power Clean & Jerks, 135/95

C. 3 Rounds at an easy pace
200m Farmers Carry
25 Plate Snatch, 45/25
25 Hand Release Push ups (HRPU)

D. Cooldown:
3:00 standing pancake split
3 x 1:00 on :30 off box stretch

Thursday 8.25.16 Posted by admin on August 24, 2016 • No comments

A. Warmup:
10:00 Double under practice

B. 6 Sets of:
100′ Sled (50′ down and back), AHAP
*50′ facing away, 50′ facing sled

C. 1000m Row T.T.

D. Cooldown:
Dragon stretch, 3:00 each side
5:00 lacrosse ball work on shoulders

Wednesday 8.24.16 Posted by admin on August 23, 2016 • No comments

A. Warmup:
:30 on :30 off, static squat
Super rack stretch with band, 2:00 each side
10:00 HS walk work
*sub shoulder taps or around the worlds

B. 5 sets of:
8 Front Squats, AHAP
200m run, AFAP
rest 2:00
Max rep HSPU
rest 2:00

C. 3 sets of:
10-15 GH Raises
*Sub Back Extensions or weighted back extensions

D. Cooldown:
3:00 Hip stretch, each side
Super Rack stretch w/ band 2:00 each side (yes, again)

Tuesday 8.23.16 Posted by admin on August 22, 2016 • No comments

A. Warmup:
3 x 10 banded row (use rack), banded pull aparts, banded pass thrus
3 rounds of:
150m Row
10 KB thrusters

B. With a 15:00 clock, Split Jerk work
If max >185/110 work up to a heavy single from rack
If max <185/110 practice the movement with manageable weight from ground

C. 3 Rounds for time:
20 Unbroken KB Swings, 70/53
20 Ring Dips
*RX+ add 20 Unassisted Pistols (10 each side)

D. Cooldown:
3:00 Couch Stretch ( GET OUT OF YOUR COMFORT ZONE!)

Monday 8.22.16 Posted by admin on August 21, 2016 • No comments

A. Warmup:
3 sets of:
10 Good mornings w/ barbell
10 Goblet squats
10 KB Windmills

B. 5 sets of:
5 Deadlift, rest 2:00
*work to a heavy 5
:45 max rep strict pullups, rest 2:00

C. 3 sets of:
:45 max rep GHD Situp, rest 2:15

D. Cooldown:
5:00 Lacrosse ball on hips
3:00 lizard stretch

Saturday 8.20.16 Posted by admin on August 19, 2016 • No comments

In teams of 3 complete the following:

400m run
100 Front Squats 135/95
400m run
100 Deadlifts
400m run
100 S2OH
400m run

*Each group will have 2 plates and a bar. Workout starts with an unloaded barbell. Each team member must carry one of the items (plate or barbell) Upon return, load the barbell and complete the required movement and reps. On next run, unload the barbell and carry the items for 400m.

400m run, medball or unweighted
100 Front Squats
400m run
100 Deadlifts
400m run
100 S2OH
400m run

200m Run, med ball or unweighted
100 Air Squats
200m run
100 KB DL
200m Run
100 Pushups
200m Run

Friday 8.19.16 Posted by admin on August 18, 2016 • No comments

A. Warmup:
3 sets of:
10 DB Press
10 DB Rows
10 DB Round back straight leg DL
10:00 Split Jerk Practice

B. With a 10:00 clock:
2 Push Jerks x 8 sets
SCALE UP: 1 Push Jerk + 1 Split Jerk x 8 sets
*only do scale up if you’re 100% confident in your split jerk technique

C. AMRAP in 10:00
Thrusters, 135/95
1-2-3-4-5…and so on
*5 Over the box jumps between sets, 24″/20″

D. Cooldown:
3:00 Lizard Stretch each side
3 x 10 Archer pulls
3 x 10 band pull aparts