3.15.18

WOD:

Row
500m, 500m,
400m, 400m,
300m, 300m,
200m, 200m,
100m, 100m.
*First 500/400/ 300/200/100 are going to be HARD effort… second set will be easy pace. Complete without coming off the rower.

3.14.18

WOD:

6x:
Build to max wattage on the rower bike – then hold 50% for 1:15
Rest 3-4:00
between sets.

Schedule Change

Important Schedule change! 9:00am is on hiatus March and April. Sorry for the inconvenience!

 

– Matt & Casey

3.8.18

Come join us for a live streaming of 18.3! Announcement starts at 5pm!

WOD:

5RFT
20 OHS (115/85)
5 Ring MU

3.7.18

WOD:

5RFT
100 Unbroken DU
50 Unbroken Russian KBS (53/35)
Rest 3:00
between sets.

Scale: 30 KBS

 

3.5.18

Don’t forget to log 18.2 score before 5pm!

Warm Up:

4 Rounds
10 Shoulder activators
3 strict pull-ups
10 medball front squats
2 pistol warm-ups each leg

WOD:

AMRAP 14
8 HSPU
8 CTB
8 Alt Pistols
2 Rope Climbs

Competitors:

1 Mile Run

03.01.18

Come watch 18.2 live streamed at the gym! Any ideas on what it will be?

WOD:

12 DB Push Press (50/35 per hand)
6 Muscle Ups

 

No Yoga this Thursday. Yoga will return after 18.5!

2.28.18

Prepping for 18.1! Great work everyone!!!

WOD:

 

Odd: 4 Power Cleans (205/145)
Even: 14 Walking Lunge Steps w/ DB’s at Side (35/25 per hand)

2.27.18

WOD:

 

500M Row
50 Double Unders
15 Thrusters
(115/75)
Rest 2:00
between sets.

2.26.18

WOD:

Yay, more rowing! Great job on 18.1 everyone. Don’t forget to submit your scores by tomorrow at 5:00pm.

1K Row
100 Push Ups
750M Row
75 Push Ups
500M Row
50 Push Ups
250M Row
25 Push Ups

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