WOD: Press

Posted: July 28, 2014 in Uncategorized

A year ago today, we had our grand opening. Can’t thank you guys enough for all the support! It’s been an amazing year. Thank you to everyone who helped make it possible!

Monday Workout Of the Day

LIFT

Press 5×3 @ 85%

BUY IN

60sec Handstand Hold

WOD

7min AMRAP
2 Handstand Pushups
4 Box Jumps (24/20)
6 Burpees
4 Handstand Pushups
8 Box Jumps
12 Burpees
6 Handstand Pushups
12 Box Jumps
18 Burpees
Max Burpee Box Jumps

BUY OUT

Shoulder IR/ER with bands

WOD: Front Squat,

Posted: July 27, 2014 in Uncategorized

Sunday Workout Of the Day

LIFT

Front Squat 3×5

WOD

3 Rounds, 1min each:
1. Front Rack Lunges (75/55)
2. Situps
3. Row (calories)
4. Goblet Squats (50/35)
5. Rest

Thanks to everyone who made this first year possible: our family, our friends, and all of our athletes! The box would not be where it is today without you!

We would love to see you at the celebration tomorrow between 12 and 6 or later in the evening for a drink!

Saturday Workout Of the Day

LIFT

Deadlift 3×3 @70 %

WOD 1

6min AMRAP
3 Handstand Pushups
6 Sumodeadlift High Pulls (25% 1RM DL)
9 Double Unders

5min AMRAP
3 Power Cleans (25% 1RM DL)
6 Floor Wipers
9 Bar Facing Burpees

Anniversary WOD

3 Rounds…

400mRun
7 Pullups
28 Air Squats
13 Kettlebell Swings (50/35)

Friday Workout Of the Day

LIFT

Bench 5×5 @80%

WOD

10min AMRAP
5 Knees to Elbows
10 Pushups
200m Run

Thursday Workout Of the Day

LIFT

Snatch 3X3 @ 75%, 3X2 @ 85%

WOD

3 rounds…

5 Power Snatches @ 55% of 1RM
10 Push Press
15 Front Squats

Wednesday Workout Of the Day

LIFT

Back Squat 5×5 @80%

WOD

10min AMRAP in partners…
800m Run
50 Air Squats
400m Run
30 Air Squats
200m Run
Max Air Squats

WOD: Clean, Dips

Posted: July 22, 2014 in Uncategorized

Tuesday Workout Of the Day

LIFT

Clean 3×3 @75 %, 3×2 @85%

WOD

21-18-15-12-9
Power Cleans (50% 1RM)
Dips