Friday, Feb 28, 2020

FRIDAY 200228 BLACKOUT WEEK6, 9, 10, 11 Coach Katie430 & 530 Coach Katie Warm-Up50 Jumping Jacks10 Inch Worm Walks50 Single Jump Rope10 Cossack Squats 50 Double Unders Jump Rope or 1 Minute DU Attempts10 Twisted Scorpion (10/10)1 Minute Triple Under Practice or 1...

Thursday, Feb 27, 2020

THURSDAY 200227 BLACKOUT WEEK600, 9, 10, 11 Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle Warm-Upalternate for 5 rounds:30 sec Partner A Bike (increase effort each round) :30 sec Partner B BikeThen;3 Rounds :10 sec Bar Hang10 Scap Pull-Ups :10 Hanging Hand...

Wednesday, Feb 26, 2020

WEDNESDAY 200226 OPEN GYM BLACKOUT WEEK6-7 Coach Gaela, 9-12 Coach Lisa430-730pm Coach Gaela Warm-Upalternate for 5 rounds:30 sec Partner A Bike (increase effort each round) :30 sec Partner B BikeThen;3 Rounds :10 sec Bar Hang10 Scap Pull-Ups :10 Hanging Hand...

Tuesday, Feb 25, 2020

TUESDAY 200225 BLACKOUT WEEK6 , 9, 10, 11 Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle Warm-Up20 Scorpions10 Spiderman Lunges3 Inch Worms1 Minute Couch Stretch (Each Leg)1 Minute Overhead Plate Stretch laying over a wall ball -Then-3 Rounds 200m Row10 PVC...

Monday, Feb 24, 2020

MONDAY 200224 BLACKOUT WEEK545 Coach Gaela, 9, 10, 11 Coach Brandon430, 530 & 630 Coach Gaela Strength: Front / Back SquatEMOM10Odd: 1 Front SquatEven: 3 Back Squats *80% of 1RM Front Squat -Same weight for both————-Getting ready:...

Sunday, Feb 23, 2020

Open Gym HoursToday we’ll be open 10:30am-12pm TODAY IS THE START OF BLACKOUT WEEKRunning from today, Sunday to next Saturday is “Blackout Week”! This is where we don’t post the workouts ahead of time and don’t post any names/scores on...

Saturday, Feb 22, 2020

SATURDAY 200222930 Teamer w/Coach Kyle “Perfect Ten”On a 10 minute clock: 30 Ring Rows60 Ball Slams (25#)90 Anchored Sit UpsMax Rep Double-Unders in remaining time — Source: SugarWOD RSS...

Friday, Feb 21, 2020

FRIDAY 2002216 Coach Gaela, 9, 10, 11 Coach Brandon430 & 530 Coach Gaela Warm-Up1 min Jump Rope:30 Push Ups1 min Jump Rope:30 Hollow Rocks1 min Jump Rope:30 Plank Shoulder Taps1 min Jump Rope:30 Banded OH Press1 min Jump Rope mobility on wrists and front rack...

Thursday, Feb 20, 2020

THURSDAY 200220600 Coach Gaela, 9, 10, 11 Coach Lisa430 Coach Gaela, 530 & 630 Coach Kyle Barbell Prep: Power Clean & JerkWith Empty Barbell3 Shrugs3 High Pulls3 Muscle Cleans3 Power Cleans3 Strict Press3 Push Press3 Push Jerk-Add weight to barbell-2 High...

Wednesday, Feb 19, 2020

WEDNESDAY 200219 OPEN GYM6-7, 9-12 Coach Gaela430-730pm Coach Katie Warm-UpEMOM 37-10 Burpees step ups in remaining time*This is active recovery/warmup “Downward Spiral”For time: 30-25-20-15-10-5 Calorie Assault Bike24-20-16-12-8-4Sumo Deadlift High Pull...

Tuesday, Feb 18, 2020

TUESDAY 2002186 Coach Gaela , 9, 10, 11 Coach Brandon430, 530 & 630 Coach Gaela Warm-Up**Warm-Up**400m Run (aasy)1 Minute Row (aasy)200m Run (moderate):45 sec Row (moderate)100m Run (sprint):20 sec Row (sprint) **Primer**5 Deadlifts with empty bar5 Burpee Kip...

Monday, Feb 17, 2020

MONDAY 200217545, 9, 10, 11 Coach Gaela430, 530 & 630 Coach Gaela Warm-UpWarm-Up:100 Mountain Climbers (50/50) Mobility:10 Kang Air Squats3 Inch WormsCouch Stretch (1 min / side) 3 Inch WormsPigeon Stretch (1 min / side) 2 Rounds 10 Lateral Monster Walks10...

Saturday, Feb 15, 2020

SATURDAY 200215930 Teamer w/Coach Lisa “Down Under”40 Double Unders20 Alt V-Ups10 Deadlifts (225/155)5 Rope Climbs10 Deadlifts20 Alt V-Ups40 Double Unders — Source: SugarWOD RSS...

Friday, Feb 14, 2020

FRIDAY 200214 VALENTINE’S DAY6, 9, 10, 11 Coach Gaela430 Coach Gaela Warm-Up2 Rounds 12 KB Windmills (6/6) https://www.youtube.com/watch?v=ITSmgn_BQgY (stay looking at KB)24′ Bear Crawl + 12 Scap Pushups24′ Bear Crawl + 12 HRPU12 KB Goblet Squats2 x...

Thursday, Feb 13, 2020

THURSDAY 200213600 Coach Gaela, 9, 10, 11 Coach Brandon430, 530 & 630 Coach Gaela Warm-Up800m Run/1000m rowThen3 Rounds 10 Med-Ball Cleans 10 Ball Slamsand then3 Rounds5/5 Single Arm DB Strict Press + 50′ OH Walk5/5 Single Leg Box Jumps (as high as...

Wednesday, Feb 12, 2020

WEDNESDAY 200212 OPEN GYM6-7, 9-12 Coach Gaela430-730pm Coach Katie Warm-UpWith a WB: either use a partner or do against the wall20 Lateral Tosses 10 BXJO Burpees20 Chest Pass 300m Run with WB (if can’t run, walk a 200 w/WB)20 Lateral Tosses10 BXJO Burpees20...

Tuesday, Feb 11, 2020

TUESDAY 2002116 Coach Gaela , 9, 10, 11 Coach Brandon430, 530 & 630 Coach Katie Warm-Up10 Kip Swings10 Plank Toe Touches https://www.youtube.com/watch?v=AyiOVX9ZDJY10 Curtsy Squats400m Run10 Jumping Pull-Ups10 Lunges w/T stretch10 Kang Squats (Empty Bar or...

Monday, Feb 10, 2020

MONDAY 200210545, 9, 10, 11 Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle **Warm-Up**50 Jumping Jacks20 Scorpions10 Lunge w/T stretch5 Inch Worms:30 [PVC Lat Stretch](https://youtu.be/BWGgo-2W9tE) (each side) EMOM 512 Air SquatsMax Cal Row in remaining time...

Sunday, Feb 9, 2020

Warm-Up200m Light Jog10 Spiderman Lunge to Samson Stretch to Runners Lunge10 Toy Soldier Toe Swings (10/10) 10 Push-Up into Alt Plank Toe Touch (5/5)50′ Heel Walks50′ Toes Walks1 Minute Couch Stretch (each leg):30 sec Standing Calf Stretch (each side)...

Saturday, Feb 8, 2020

Part 1: 10s for 10AMRAP 10 10 Pull-ups 10 Pistols 10 GHDs 10 Cals on the Rower -With your partner.-Score is Rounds + Reps Part 2: Team Tabata:20 work / :10 rest for 8 rounds -Partner Wall Balls -Synchro Burpees -Partner Med-Ball Sit-Ups -Partner Box Jumps (rest 1...