Saturday June 22nd 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (AMRAP – Reps)

“Fight Gone Bad with DBs”

 

3 Rounds, For Total Reps in 17 minute:

 

1 minute DB Goblet Squats

1 minute DB Sumo Deadlift High-Pulls 1 minute Box Jumps (20 in)

1 minute DB Push Press (alternate whenever)

1 minute of 10m Shuttle Sprints

1 minute Rest

 

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,

Few thing to know:

1.) DB Goblet Squats is 1 DB only

 

2.) DB Sumo Deadlift High-Pulls are using (2) DBs (palms facing you as you perform the movement)

 

3.) If you don’t have a Box, do tuck jumps!

 

Should be a fun one! Put your score in! Weights are 45/30s

Friday June 21st 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (Time)

20 minutes to get as far as possible…

50-40-30-20-10

Double unders

Sit-ups

 

immediately into;

10-20-30-40-50

Alt. DB Snatches 45/30lb

Pull-ups

 

Can you finish this one?!

Thursday June 20th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (Time)

For time:

22-16-10

DB Front Squats 45/30s

Burpees

*Run 200m After Each Set

 

Immediately into;

22-16-10

DB Lunges 45/30s

HSPUs

*Run 200m After Each Set

If you can’t do HSPUs then complete 5 Wall Climbs after Each set. Which is arguably harder, but you gotta get stronger somehow πŸ™‚

Wednesday June 19th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (AMRAP – Rounds and Reps)

0-3min.

100 Double Unders

 

3-8min.

5min. AMRAP:

10 DB Floor or Bench Press 50/25s+

10 Pull-Ups

 

9-12min.

100 Double Unders

 

12-17min.

5min. AMRAP:

10 DB Floor or Bench Press 50/25s+

10 Pull-Ups

 

18-21min.

100 Double Unders

Score is just the rounds and reps on bench and pull-ups. Use a weight that you can go unbroken the whole time.

Tuesday June 18th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (AMRAP – Reps)

4min. AMRAP:

400m Run

15 Toes-To-Bar

Max DB Deadlifts 70/50s+ in remaining time

 

Rest 1min.

Repeat for 5 Rounds

Hopefully you have some heavy DBs on hand to pull this one off. Score is JUST the amount of deadlifts you get. Make sure both sides of the DB touch the ground.

Monday June 17th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
Click the photo to register your team. Pricing is per team (not individual). WOD 2 comes out today at 3pm!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (Time)

For Time:
100 DB Thrusters 50/35s
* 5 Burpees EMOM
* Start with Burpees
Advanced can try 60/45s

Sunday June 16th 2019


Metcon (No Measure)
Adventure Sundays πŸ™‚

Spend 60min. either running, biking, swimming, or activity of your choice.

Extra Credit: Go HARD for 1min. every 5min.

Saturday June 15th 2019


Metcon (Time)

Not gunna lie… This is gunna be rough…

2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders

Friday June 14th 2019


Metcon (Time)

For Time:
50 DB Front Squats
50 Alt. DB Lunges
50 DB Deadlifts
50 DB Hip Thrusts

* Every minute on the minute complete 4 Burpees. Start with burpees.

You’re going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders. The Lunges are right + left equals 2 reps. On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge.

Take your time on the movements and do them right! Don’t rush it even though there’s a penalty. Especially on hip thrusts. Pause for 1 sec . at the top of each rep. This workout should blow up your booty!

Thursday June 13th 2019


Da Daily D

MetconΒ (No Measure)

10min. to get as far as possible…

3-6-9-12-15-18-21-24

DB Push Press 50/35s

Toes-To-Bar

 

Rest 5min.

 

10min. AMRAP:

10 Sit-Ups (feet anchored on DB)

10 Reverse Sit-Ups

10 Russian twist with same DB (Left + Right =1 rep)

Little shoulder and ab day πŸ™‚