Wednesday, Jan 22, 2020

WEDNESDAY 200122 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Gaela430-730pm Coach Gaela don’t hate me, we’re building up your enduranceFor Time :– 50 Calorie Assault Bike– 1 Mile Run/2000m row– 50 Burpees to Target Approx. 6″ from reach...

Tuesday, Jan 21, 2020

TUESDAY 2001216 Coach Gaela, 9, 10 & noon Coach Brandon430 Coach Gaela, 530 & 630 Coach Kyle GYMNASTY FOR QUALITY NOT TIME4 rounds:– 10 cal bike– 30 Plank Shoulder Taps (15 per arm)– 10 Resistance Band Y-fly (can use skinny bands or...

Monday, Jan 20, 2020

MONDAY 200120545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Katie HEAVY DOUBLE DAY – BSQYou have 20 min window to warm up to a heavy working weight and to hit 5 sets of 2 reps.Take adequate rest between sets. Back Squat for load:5×2 4 RFT (10 Minute...

Saturday, Jan 18, 2020

Teamer 01182020AMRAP 30 50 double unders 25 dB hang clean and jerks 15 Push Press50 double unders 20 Devils press20 Front squats 50 double unders 15 man makers25 Deadlifts — Source: SugarWOD RSS...

Friday, Jan 17, 2020

FRIDAY 2001176 Coach Gaela, 9, 10 & noon Coach Brandon430 & 530pm Coach Gaela Every 2 Minutes x 6: (12 min)– 8 Back Squat @ 50% of 1RM ***if you have issues with range of motion, try squatting to a box or WB For Time:– 20 Alt. DB Snatch...

Thursday, Jan 16, 2020

THURSDAY 200116600, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle Push Press 1×5Take about 15min to find a new 5RM Push Press -have an idea of where you want to get-build 3-5 sets-rest as needed-take no more than 3 attempts at new max Take...

Wednesday, Jan 15, 2020

WEDNESDAY 200115 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Lisa430-730pm Coach Gaela Total cap 36“Massive Chipper” 5min. to get as far as possible…100 DU50 Push Press 75/55.5 Mile Assault Bike50 Burpees1000m Row Rest 1min. then;take 10min. to get as far...

Tuesday, Jan 14, 2020

TUESDAY 2001146, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie TeamworkAMRAP 25 (Team of 2-3):– 10 Cal Row– 10 Squat Clean 135/95– 1 Rope Climb EACH*– 20 Cal Row– 20 Squat Clean 135/95– 1 Rope Climb EACH*etc…...

Monday, Jan 13, 2020

MONDAY 200113545, 9, 10, Noon Coach Gaela430, 530 & 630 CoachHayley Back Squat 1×1Clock will run for 20 min (starts 15min after class time begins)–> find new 1RM BSQ 4 RFT (12min cap)5 S2O 135/9510 Bar Hop Burpees20′ HS Walk (across 4 mats) S2O...

Saturday, Jan 11, 2020

Parts 1-5Buy In: 800 meter run 100 weighted lunges 3 pull-ups 3 clean and jerks3 burpees X30 100 weighted lunges Buy Out: 800 meter run — Source: SugarWOD RSS...

Thursday, Jan 9, 2020

THURSDAY 200101600, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle EMOM 103 power cleans (these will build over the next few weeks so start with 65% across the board) -practice hook grip-work on good movement-TnG without bouncing off the ground 5...

Wednesday, Jan 8, 2020

WEDNESDAY 200108 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Gaela430-730pm Coach Hayley Core work3 Rounds for quality (not time): – 10 Hip Extensions– 10 V-ups Run 1 mileRun 1 mile then rest 5 min Deadlift 1×1after 5 min rest, take 15min to find a new 1RM...

Tuesday, Jan 7, 2020

200107 TUESDAY6 Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Katie GYMNASTIC SKILLS & SHOULDER STABILITY4 Rounds for quality -NOT TIME – 20 Plank Shoulder Taps (10 per arm)– 10sec Frogstand...

Monday, Jan 6, 2020

MONDAY 200106545-BACK TO REGULAR TIMES Coach Gaela, 9, 10, Noon Coach Brandon430, 530 & 630 Coach Gaela Back Squat 4×5Back Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% #4: 5 reps @ 70% For time:21-18-15-12-9-6-3Calorie RowLateral Bar...

Friday, Jan 3, 2020

FRIDAY 20103610 Coach Gaela, 9, 10 & noon Coach Katie430 & 530 Coach Gaela Choose your own adventurePick a station and a partner. Person A goes for 1 min. Person B goes for 1 min. You have :30 transition to the next station. And so on. You will hit each...

Thursday, Jan 2, 2020

THURSDAY 200101610, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle EMOM 5:3 PUSH JERKS -start at 70% and build EMOM 4:2 SPLIT JERKS -start at 75% and build For time:21-15-9C2B PullupsWB (20+/14+)BkRk Reverse Lunges 135/95 — Source: SugarWOD...

Wednesday, Jan 1, 2020

200101 HAPPY NEW YEAR’S DAYOPEN GYM HOURS: 10am-1230pm Bench Press 3-2-2-1-1-1-1Bench Press for load: #1: 3 reps #2: 2 reps #3: 2 reps #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep 3 RFT5 Power Cleans 165/115200m run — Source: SugarWOD RSS...