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VDAY WOD: 2.13.16

14 Min Partner AMRAP  250 Meter Row (him or her) or 10 Cal Assault Bike 250 Meter Row (whoever did not do it the first time) or 10 Cal Assault Bike 14 Air Squats if a non member/ 14 Wall Balls if a member (both must complete the movements in…
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Fri 2.12.16

WOD: Partner For Time Chipper 100 Cal Bike 20 Rope Climbs 50 Partner DL (0ne bar, 2 people) 100 HRPU 50 Pull Ups 100 Cal Rower 35 Min Cap Break up work as you wish Shoutouts: Over the week: Feb 14 - Linny 2 Year Anniversary Box News: Sky’s Cafe…
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Thurs 2.11.16

Strength: Back Squat, Max Reps @3RM weight, 1 Min work, 2 Min Rest for 5 Rds (15 min) WOD: For Time - Ladder  (25,20,15,10,15,20,25) Wall Ball (20/14) (6,8,10,12,10,8,6) Toes to Bar 25 min cap Coaches: Please KEEP Racks out and available for the next class. Please DO NOT have the athletes put…

Team Sat, Season 2, Part 2, Feb 13, 20016

Season 2, Part 2 – Feb 13,2016 Ready, Set, GO 0:00 – 6:00 min  (6) Race 1:  Team Relay AMRAP  (1 person at a time) 20/10 Assault Bike Calories 10 S2O (115/75) = 1 Round   9:00 – 13:00 min (4) Race 2:  Team Relay For Time (1 person at…
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Wed 2.10.16

Skill: Row (review form) then 500 Row Max Effort WOD: EMOM Min 1: 15/10 Cal Row Min 2: 12/10 Burpees Min 3: 20/15 BJO (20") 18 Minutes Shoutouts: Nicole R Bday Box News: Sky’s Cafe Info Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No OPEN Gym on Feb…
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Tues 2.9.16

Strength: Hang Snatch Practice WOD: Survival  Every 3 Min complete: 5 HSPU 7 Hang Power Snatch (95/65) 9 Presses (strict or push) (95/65) Added 2 reps to each movement every round (7,9,11) (9,11,13)... 7 Round Cap After you fail or cap out complete: 4x8 Dumbbell Bicep Curl 4x8 Ring Dips…
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Mon 2.8.16

Strength: Squat Clean, 5, 4, 4, 3, 2, - 70, 75,75, 80,85%, Every 2 min WOD: AMRAP and AMAP 10 Min AMRAP 7 Squat Cleans (55%) 30 Double Unders Record AMRAP Score 3 Min Rest AMAP 30:30 for 8 Rounds  Air Squats *Record total Reps Shoutouts: Reese 2 year anniversary Box…
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Sat 2.6.16

Bootcamp Shoulder Overs Bench Hops Knee To Ball Weighted Crunch TRX Row Plate Burpees Twisting Plank Assault Bike 30:30 30:20 (2x) 30:20 (2x)  
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Fri 2.5.16

Strength: Bentover Row, 5x8, every 90 sec WOD: Every 3 min for 21 min  12 Slam Balls (50/30) 10 Pull Ups 8 Floor Presses (155/95) 2 Rope Climbs Coaches: no scores to take note of Shoutouts: none Box News: Sky’s Cafe Info Want to Improve your skills? Click Me Schedule/Event News: NEW…
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Thurs 2.4.16

Strength: Front Squat, 5x2, Every 2 min, Find 2RM WOD: 27-21-15 DB/KB Front Squat (2 dbs/kbs) (40/25) T2B When finished record time and perform NFT of 3x8 DB Bicep Curl 3x8 Ring Dips 25 min total time Coaches: Please keep racks out or to the side for easier access. If you…