by Robert Woods | Apr 26, 2020 | News & Updates
Quote of the Week 4-27-2020 “Choosing to be positive and having a grateful attitude is going to determine how you are going to live your life.” NEWS We enter May this week guys and it is looking like May is our month! Back to heavy weights, normal class...
by Robert Woods | Feb 19, 2020 | W.O.D.
Warm Up General: 2 Rounds 20 Doubles 10 Push-ups Specific: Coach Flow Shoulder Activation Strength Kneeling Strict Press 12-12-12+ Metcon 4 Rounds 2 Single Arm DB Snatch (50#/35#) 4 Single Arm DB Jerk 6 Single Arm DB Box Step Over 8 Single Arm Devils Press 20...
by Robert Woods | Dec 23, 2019 | W.O.D.
*9am Class Only* Metcon “12 Days of Christmas” 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Swings (53/35 lb) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20...
by Robert Woods | Dec 9, 2019 | W.O.D.
Warm Up 2 Rounds 15 Cal Row 10 Ring Rows Strength EMOM 8 3 Hang Cleans @70% Metcon 5 Rounds 15/10 Cal Row 10 Burpee Box Jump Overs 5 Strict Pull-ups 6 DB Snatch (50#/35#)
by Robert Woods | Nov 21, 2019 | W.O.D.
Warm Up 2 Rounds 30 Doubles 10 DB Strict Press Strength Push Press 3-3-3-3-3 @90% Metcon 150 Doubles 100 Sit-ups 75 Push Press (45#/35#) 25 Ring Dips Break Up Workload As Needed
