4/12/19

OPEN GYM SUNDAY 10-11AM

Every Minute On the Minute Complete 3 Push Press + 3 Push Jerks for 10 Minutes

Then…..

Black/Blue/Grey WOD

MYSTERY

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb

Posted in Videos, WOD | 2 Comments

4/10/19

Black/Blue/Grey WOD

3 Rounds For Time of:
500/400m Row
15 Hang Cleans (155/105)
50′ Handstand Walk

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb

Posted in WOD | 2 Comments

4/9/19

Black/Blue/Grey WOD

5 Rounds For Time of:
1 L-Sit Rope Climb
35/25 Push Ups

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean

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4/8/19

Every 30 Seconds Complete 1 Power Snatch For 10 Minutes (20 sets)

Then…

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
Deadlifts (225/155) (185/125) (135/95) (95/65) (65/45)
Pistols, each leg (Assisted) (Goblet Squats)


March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean

Posted in WOD | 1 Comment

4/4/19

Black/Blue/Grey WOD

NO OPEN GYM SUNDAY 4/7

Every 30 Seconds Complete 1 Power Clean & Jerk For 10 Minutes (20 sets)

Then…

5 Rounds For Time of:
200m Run or 200m Row or 500m Bike
15 Kettlebell Swings (53/35) (35/26) (26/18)


March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean

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4/3/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

6 Rounds For Time of:
20/15 Calorie Row (Guys/Girls)
10 Push Press (135/85) (95/65) (65/45) (45/35)
25 Ab-Mat Sit-Ups (No Anchors)
*20 Minute Time Cap

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean

Posted in WOD | 4 Comments

4/2/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

7 Rounds For Time of:
5 Snatches (135/85)
10 Chest-to-Bar Pull-Ups
30 Double Unders
*20 Minute Time Cap

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean

Posted in WOD | 1 Comment

4/1/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minutes Complete 6 Back Squats for 6 Sets
*Please share the racks 

Then…..

Black/Blue/Grey WOD

For Time:
40 Wallballs (20/14) (14/10) (10/6)
10 Devil Press (40/25) (30/15) (20/10)
30 Wallballs
10 Devil Press
20 Wallballs
10 Devil Press
10 Wallballs

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean

Posted in WOD | 1 Comment