Announcement:
The gym will be open tomorrow (9/11/20) and will follow the normal class schedule. All classes will be run inside. Class sign up is still required.

9/11/20

WOD

Alternating EMTOM x 12:
1: 3 Strict Press
2: 9 Toes-to-Bar 

Alternating EMOTM x 12:
1: 7 Deadlifts
2: 7 Pull-ups

Train At Home

EMTOM for 24 Minutes:
1: Max Object Press
2: 15 Toes-to-target
3: Max Object Rows
4: 15 Weighted Sit-ups

ANNOUNCEMENT:

ALL CLASSES AND OPEN GYM ARE CANCELED TOMORROW (9/10/20). CLASSES will resume ONCE WEATHER CONDITIONS PERMIT.

9/10/20

TRAIN AT HOME

5 Rounds for Time of:
10 Pike Handstand Push-ups
15 Chair Dips
20 Burpees

ANNOUNCEMENT:

ALL CLASSES AND OPEN GYM ARE CANCELED TOMORROW (9/9/20). CLASSES will resume ONCE WEATHER CONDITIONS PERMIT.

9/9/20

Train At Home

Every 6 minutes for 6 sets:
15 Sit-ups
30 Object Swings
15 V-ups
30 Object Thrusters

Announcement:

All classes and open gym are canceled tomorrow (9/8/20). We will resume classes once weather conditions permit.

9/8/20

Train At Home

25 Minute AMRAP of:
10 Push-ups
20 Air Squats
10 Pike Handstand Push-ups
30 Lunges

9/7/20

WOD

EMOTM x 12
Power Snatch, 3 reps 

12 minute AMRAP of:
12 DB Snatch, Right arm
12 Wall-balls, 14/20-lbs
12 DB Snatch, Left arm
12 Wall-balls, 14/20-lbs.

Train At Home

18 minute AMRAP of:
12 Object Snatch, Right arm
12 Object Thrusters
12 Object Snatch, Left arm
12 Object Thrusters

9/6/20

WOD

Rest Day

9/5/20

WOD

"Roney"
4 Rounds for Time of:
Run 200 meters
11 Thrusters, 135/95 pound
Run 200 meters
11 Push Press, 135/95 pound
Run 200 meters
11 DB Floor Press, 50/35 pound

Train At Home

4 Rounds for Time of:
Run 200 meters
11 Object Thrusters
Run 200 meters
11 Object Push Press
Run 200 meters
11 Object Floor Press

*Class sign up is required.

9/4/20

WOD

Every 2:00 for 8 sets:
3 Front Squats + 4 Back Squats

Tabata:
Sit-ups
Single-unders
Plank
Double-unders

*Class sign up required.

Train At Home

Tabata:
Sit-ups
Squats
Plank
Lunges
Toes-to-target

9/3/20

WOD

3 rounds for time of:
Run 800m
20 Single-Arm Devils Press, 50/35-lbs.
20 Box Jump Overs, 24”/20”

Train At Home

3 rounds for time of:
Run 800m
20 Object Devils Press
20 Broad Jumps

*Class sign up is required.

9/2/20

WOD

Every 3:00 for 5 sets:
Sumo Deadlift 10-8-6-4-2 reps

15 minute EMOTM:
1: Max Bar Muscle-ups
2: Max Sumo Deadlift High Pull, 75/55-lbs.
3: Rest

*Class sign up is required.

Train At Home

20 minute EMOTM:
1: Max Object Rows
2: Max Object Sumo Deadlift High Pull
3: Max Chair Dips
4: Rest