Friday, Dec 13, 2019

FRIDAY 1912136 Coach Kyle, 9, 10 & noon Coach Lisa430 & 530pm Coach Katie Workout will post late-on my way to NC 3 Rep Max – Push PressWhen you drive up, at the top of the dip and drive, punch your shoulders up like a shrug to get more driving force...

Thursday, Dec 12, 2019

THURSDAY 1912126, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Katie EMOM Until Failure:5 challenging pullups-weighted, C2b, butterfly, strict, feet elevated ring rows, kipping, negatives, whatever level you are working at –>push yourself 2 Snatches 75/55...

Wednesday, Dec 11, 2019

WEDNESDAY 191211 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Brandon430-730pm Coach Gaela Two ScoresIn 4:00: 21 Deadlifts (135/95)21 Bar Facing BurpeesRemaining time: Max DUs Rest 3:00 For time: 21 Deadlifts (135/95) 21 G2O (135/95)21 DUs Score = Reps/Time — Source:...

Tuesday, Dec 10, 2019

TUESDAY 1912106, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Hayley Front Squat 3×5Front Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% 3 RFT400m run (Rx+: weighted, if you have a vest, wear it)8 T2B8 FSQ 115/758 T2B — Source:...

Monday, Dec 9, 2019

MONDAY 191209545, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle For time:1 round of:30 hang power cleans 115/7515 ring dips 3 rope climbsThen, 2 rounds of:20 hang power cleans 115/7510 ring dips 2 rope climbsThen, 3 rounds of:10 hang power cleans...

Saturday, Dec 7, 2019

Saturday 191207930 TEAMER w/Coach Gaela 0-12:0050 Thrusters50 Pullups50 SDHP50 Shoulder to Overhead50 WBs50 push-ups *4 Lateral Bar Burpees cash in to start your work at anytime. You can switch at any time but you must do 4 lateral bar burpees before you begin...

Friday, Dec 6, 2019

FRIDAY 1912066 Coach Gaela, 9, 10 & noon Coach Brandon430 & 530pm Coach Katie Back Squat 3×5ADD 5LBS FROM LAST SUCCESS WEIGHT Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps AMRAP 10: Box Jumps & HSPUsComplete as many rounds as possible in 10...

Thursday, Dec 5, 2019

THURSDAY 1912056, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle Open 16.1Complete as many rounds and reps as possible in 20 minutes of:• 25-ft. overhead walking lunge• 8 burpees• 25-ft. overhead walking lunge• 8 chest-to-bar pull-ups Men lunge 95...

Wednesday, Dec 4, 2019

WEDNESDAY 191204 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Gaela430-730pm Coach Gaela 5 Rounds:1min. of max rep bench press (135/75)immediately into;1min. of max cal on the rower2min. Rest *Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.*RX+ 185/100...

Tuesday, Dec 3, 2019

TUESDAY 1912036, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Hayley 5 RNDS: 50-40-30-20-10 RowOn a 25-minute clock, 5 rounds of:•Row for 50 seconds, rest 10 seconds•Row for 40 seconds, rest 20 seconds•Row for 30 seconds, rest 30 seconds•Row for 20 seconds,...

Monday, Dec 2, 2019

MONDAY 191202545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Katie Annie, are you ok?15min. to get as far as possible…50-40-30-20-10DUAMSUimmediately into;10-20-30-40-50DB Hang Snatches 50/35Pull-Ups *RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups —...

Friday, Nov 29, 2019

BLACK FRIDAY 181129ONLY CLASSES FOR THE DAY 930am & 5pm Back Squat 3×5ADD 5LBS FROM TUESDAY Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps AMRAP 11500M ROW1 ROPE CLIMB5 CLUSTERS 115/75 — Source: SugarWOD RSS...

Thursday, Nov 28, 2019

Turkey Day!Come in in to preemptively burn off some calories! 9:30 is the only class – fly solo if you’re going to eat A LOT or have too much family in town 😬 teamer up if you’ve somewhere to be “THANKSGIVING WITH THE GIRLS” For TimeAngie’s House20...

Wednesday, Nov 27, 2019

WEDNESDAY 191120 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Lisa430-730pm Coach Katie EMOM 83 CURTIS Ps (CLEAN, LUNGE R/L, Push Press)50% of your max lunge AMRAP 20AMRAP 20• 15 push jerks 95/65• 15 box jumps 24/20• 15 hip extensions aka back extensions — Source:...

Tuesday, Nov 26, 2019

TUESDAY 1911266, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie Back Squat 3×5Back Squat for load: (~60%, we’ll build from here) #1: 5 reps #2: 5 reps #3: 5 reps Shoulder Press 3×5Shoulder Press for load: (~65%, we’ll build from...

Monday, Nov 25, 2019

MONDAY 1911256, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Kyle For time:5 Rounds:12/8 Cal Assault Bike9 Deadlifts 135/956 Hang Power Cleans 50 AMSU 5 Rounds:12/8 Cal Assault Bike9 Deadlifts 135/956 Hang Power Cleans 50 Burpees — Source: SugarWOD RSS...

Saturday, Nov 23, 2019

9:30 Teamer35 Min To Finish… 400m Run400m Row20/15 Cal Assault Bike immediately into;5 Rounds:10 Deadlift 135/9510 C&J 135/95 immediately into;400m Run400m Row20/15 Cal Assault Bike immediately into;5 Rounds:10 Deadlift 135/9510 C&J 135/95 —...