Monday, September 13th, 2021 SWOD/SKILL: Bear Complex5 Rds: 1 Rd= 7 sets: 1x PC1x FS1xPP1x BS1x BTN PP *you go through 7 sets of the movements before putting the barbell down *Double up with a partner- you guys will count for each other to make sure you do all
Friday, September 10th, 2021 SWOD/SKILL: LBBS 10-5-3-2-2-3-5-10 METCON: 15 min AMRAP5x strict Pullups 10x C&J 135/9515x KB 55/35200m Run UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. Please bring your AMERICAN FLAGS in TODAY! We want to make sure we have enough and can plan
Thursday, September 9th, 2021 SWOD/SKILL: 4 RDS:20X Alternating Single Arm Shoulder Press100m Farmer Carry (AHAP) 4 RDS:16X Push Up + Renegade Row100m Overhead Plate Carry 45/35 4 RDS:10x Floor BP 10x Floor Wipers UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. If you have an
Wednesday, September 8th, 2021 METCON: Kelly-BMG5 Rft:400m Run 30x BJ 24/2030x WB 20/14Cap: 35 min Compare to: Sept 30, 2020 UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. If you have an American Flag (large one) we can use, let us know. We
Tuesday, September 7th, 2021 SWOD/SKILL: 12 min EMOMmin 1: 10x T2Bmin 2: 10x Dips min 3: 10x Alt. Shoulder Touches METCON: 15 min AMRAP: (CF Mainsite)2x Power Snatch 155/1054x Power Clean 155/10560x Double Unders UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. If
Monday, September 6th, 2021 SWOD/SKILL: 5×5 OHS METCON: “Tabata This”Row (Cal)Air SquatsPull-UpsPush-UpsSit-Ups1 minute Rest between each Tabata*Must meet full standards (ROM) UPDATES/EVENTS: Reminders: Labor Day Hours: 6,7,11am ONLY (Closed remainder of the day) Special Workout Saturday for Team WOD at 9am. If you have an
Thursday, September 2nd, 2021 SWOD/SKILL: 5×5 LBBSAlt: 10x Single Leg Box Negatives 4 Sets:10x Bent Over Row 10x T2B 1x Rope Climb METCON: For Time: 1 Mile Run100x Situps Cap: 15 min UPDATES/EVENTS: Reminders: Labor Day Hours: 6,7,11am ONLY (Closed remainder of the day) Please
Wednesday, September 1st, 2021 DUES ARE DUE TODAY! SWOD/SKILL: 5-5-5-5-5Hang Power Clean METCON: EMOM: 20 min Row: ME Cal Burpee: 10x Bike: ME Cal KB: 20x 55/35Rest*Score= Total Calories combined Row/bike UPDATES/EVENTS: Reminders: Please get on the schedule EACH DAY to train… and text in
Tuesday, Aug 31st, 2021 SWOD/SKILL: PART TWO 3-4 X10 Deadlift @50% 1 rm Alt: 100ft Banded Side steps METCON: PART ONE For Time: 21-15-9Thruster 96/65Pullups Cap: 10 min *We will run two heats- everyone will double up. Count and hold each other accountable to true
Monday, August 30th, 2021 MOBILITY/ Group Warmup:See board METCON: For Time: 1 Mile Run 100x DU800m Run 80x Air Squats 600m Run (400+200) 60x Situps 400m Run 40x Burpees 200m Run 20x Pullups UPDATES/EVENTS: Reminders: Please get on the schedule EACH DAY to train… and