11.14.16

Great job to everyone who participated in our WOD Paint & Sip today!  

WOD

Strength

Turkish Get-up 3x3 (each arm)

Metcon

21 Hang Power Cleans @ 95/65 (RX+ 135/95)

21 Pull-ups

21 Calorie row

15 Hang Power Snatches @ 95/65 (RX+ 135/95)

15 Pull-ups

21 Calorie row

9 Thrusters @ 95/65 (RX+ 135/95)

9 Pull-ups

21 Calorie row

10.19.16

Join us tomorrow night @ 6pm as we workout and say our goodbyes to Coach Kristie!  At least we got to see her Halloween costume before she left... 

WOD

Strength

Cluster 7x1

Metcon

4 RFT

10 Thrusters @ 115/85 (RX+ 135/95)

10 Bar-facing Burpees

10 min time cap

9.16.16

Don't forget our FREE Community WOD for Dogs tomorrow @ 9am! You can also still donate by visiting the link on our website or Facebook page. Coach Paul is up to 665 Burpees! Proceeds benefit the Belmont Co. Animal Rescue League.  

WOD

“WOD for Dogs”

3 Rounds for max reps

1 minute each of

Thrusters @ 75/55 lbs

KB Swings @ 1.5/1 pood

Jumping Air Squats (6” clearance)

Lateral Burpees

5M sprints down and back (each direction is 1 rep)

1 minute rest between rounds.

9.14.16

Coach Paul is excited about only having to do 200 burpees on Saturday @ the WOD for Dogs. You can change that by visiting our link on Facebook or our website to donate. Proceeds benefit the Belmont Co. Animal Rescue League! Let's help shelter dogs!   

WOD

Strength

Front Squat 7x1

Metcon

6 min AMRAP

5 Hang Power Cleans @ 135/95 (RX+ 185/125)

10 Pull-ups (RX+ C2B)

9.6.16

We've tested and are ready!  Join us this Saturday September 10th @ 9am for our Baby Bump WOD... This is a FREE Friends and Family Workout.  Bring your own plastic wrap!

WOD
Strength
Bench Press 5x10

Metcon
400m Farmers Carry 1 water jug (Scale: 35lb KB)
30 Burpees
200m Farmers Carry 1 water jug (Scale: 35lb KB)
30 T2B
400m Farmers Carry 1 water jug (Scale: 35lb KB)