WOD: 03/06/20

5 sets of:
2 Power Cleans + 2 Hang Cleans

5 sets of:
1 Push Jerk + 1 Split Jerk

Endurance Club

30 Minutes 

Teams of 3:

1: 400m Run

2: AMRAP

    10 Box Jumps

    10 KBS

3: Max cal row

*Switch when runner returns

*Start AMRAP where YOU left off

WOD: 03/05/20

20 minute AMRAP of:
5 Pull-ups
7 Burpees
9 Medicine Ball Cleans, 20/14-lbs.

WOD: 03/04/20

“Rowing Diane”

5 rounds each for time of:
Row 200m
15 Deadlifts, 225/155-lbs.
15 Handstand Push-ups

Tell your friends, family, coworkers, or acquaintances that ALL classes are open every Thursday to give us a try!

5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm!

WOD: 03/03/20

5 sets of:
2 Power Snatch + 2 Hang Snatch

9 minute AMRAP of:
30 Double-unders
6 Power Snatch, 95/65-lbs.
9 Overhead Squats, 95/65-lbs.

WOD: 03/02/20

4 rounds for time of:
Run 800m
10 Ring Muscle-ups

WOD: 03/01/20

For time:
Row 1000m
Then,
5 rounds of:
10 Power Cleans, 135/95-lbs.
5 Wall-walks

WOD: 02/29/20

Partner WOD

30 minute AMRAP of:
Run 2 miles (400m Relays)
Then with remaining time, switching after each round,
AMRAP of:
4 Chest-to-Bar Pull-ups
8 Handstand Push-ups
16 Dumbbell Squats, (2 x 35/20-lb. DBs)

Let’s come together and feast!! Bring your favorite dish with a print out of the recipe. Even if you don’t have baking skills of your own, still come on down to enjoy some good food with the Train Family!

WOD: 02/28/20

Strict Press + Push Press
(3+5) x 5

Push Jerk + Split Jerk
(2+3) x 5

Endurance Club:

30 Minute AMRAP of:
800m Run
8 Sets of 2 Burpees + 2 Toes-to-Bar
400m Run
4 Sets of 4 Burpees + 4 Toes-to-Bar
200m Run
2 sets of 8 Burpees + 8 Toes-to-Bar

WOD: 02/27/20

“Alternating Tabata”
Ring Rows
Ring Push-ups

Rest 2 minutes

Kettlebell Swings, 53/35-lbs.
Double-unders

Rest 2 minutes

Wall-balls, 20/14-lbs.
Sit-ups

WOD: 02/26/20

Squat Clean + Front Squat
(3+5) x 3 sets

Complete as many rounds as possible in 15 minutes of:
10 Squat Clean, 55%
10 Strict Handstand Push-ups