Thursday, Oct 24, 2019

THURSDAY 19010176, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle 645-730 CF Kids Coach Gaela Deadlift 5×1Going back old skool and will be following mainsite programming for the remainder of the Open season. It will give us some time to get...

Wednesday, Oct 23, 2019

WEDNESDAY 1901023 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Brandon430-730 Coach Katie For Time:3 Rounds:Run to Southlake Blvd (where a stop sign should be)15 WB (20/14) Immediately into; 3 Rounds:Run 200m12 WB (20/14) Immediately into; 3 Rounds:Run to cul de sac9 WB...

Tuesday, Oct 22, 2019

TUESDAY 1910226 Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Katie EMOM 10:Odd: 3 Jerks (climbing)Even: 10 Pull-Ups Cleaning the weight from the ground.Great time to practice your butterfly or kipping pull-ups to get ready for them in the Open....

Monday, Oct 21, 2019

MONDAY 191021545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Gaela Partners(0-15min.)5 Rounds:10 Power Cleans 135/95**20 Lateral Burpees Over The Bar30 Cal Assault Bike or Ski or Row (15-20min.)Rest 5min. (20-35min.)5 Rounds:10 Deadlifts 225/155**20...

Saturday, Oct 19, 2019

Girls Gone Wild“Teams of 2 For Time” Buy In: 1 Mile Run Together “Karen”150 Wall Balls (20/14) “Isabel”30 snatches (135/95) “Grace”30 Clean & Jerks (135/95) Cash Out: 1K Row Partitioned — Source: SugarWOD RSS...

Thursday, Oct 17, 2019

THURSDAY 19010176 Coach Gaela, 9, 10, Noon Coach Brandon430 Coach Gaela, 530 & 630 Coach Kyle 645-730 CF Kids Coach Katie/Gaela Front Squat 5×5Front Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 5 reps @ 75% #4: 5 reps @ 75% #5: 5 reps @ 75% 10 min...

Wednesday, Oct 16, 2019

WEDNESDAY 1901016 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Lisa430-730 Coach Gaela Every 3min. x 10 Rounds:10/7 Cal Ski Or Row Or Bike10 T2BMax Push Press @40-50% of 1RM You all just hit your 1RM last week so you should know what 40-50% is today. Goals:Shoot for 5-10...

Tuesday, Oct 15, 2019

TUESDAY 1910156, 9, 10 & noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Ashley For time:For Time: Run 800m 15 Rounds:5 Wall Balls 20/143 BXJ 24/201 Deadlift 315/225 Run 800m 15 Rounds:5 Wall Balls 20/143 BXJ 24/201 Deadlift 285/215 Looking for something...

Monday, Oct 14, 2019

MONDAY 191014545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Hayley Strength Wod:EMOM 103 Snatches (power or squat) Immediately into; EMOM 103 Cleans (power or squat)Choose between 2 options:1.) Stay at one weight the whole time and work on being snappy!2.) Keep...

Saturday, Oct 12, 2019

Teamer Four Parts800 m run Divided in 200 m splits Teamer Four PartsAmrap 1012 deadlifts 9 hang cleans 6 jerks 3 rope climbs Rest 2:00 Teamer Four Parts10 minutes 1 mile run divided in 200 m splits Teamer Four PartsAMRAP 1012 kbs 9 T2b 6 box jumps — Source:...

Friday, Oct 11, 2019

THINK PINKSupport breast cancer awareness FRIDAY 1901011 The Open begins 20.16 Coach Gaela, 9, 10, Noon Coach Gaela 430-630 FRIDAY NIGHT LIGHTS — Source: SugarWOD RSS...

Thursday, Oct 10, 2019

THURSDAY 19010106 Coach Gaela, 9, 10, Noon Coach Brandon430, 530 & 630 Coach Hayley 645-730 CF Kids Coach Ashley/Gaela Goat EMOMEMOM 10:EVEN: 1 Movement Athlete ChoiceODD: 1 Movement Athlete Choice– choose 2 movements you need to work on. As coach for some...

Wednesday, Oct 9, 2019

WEDNESDAY 1901009 OPEN GYM6-7, 9-1130, 430-730 Coach Gaela Assault Bike 20 cal chase8 rounds max – Start at an easy pace 20 cal for first round. Try to beat the previous rounds time until you can’t.*1 min between rounds. Example: round 1- 1:40 round 2-...

Tuesday, Oct 8, 2019

TUESDAY 19010086 Coach Gaela, 9, 10, Noon Coach Lisa430 Coach Gaela, 530 & 630 Coach Ashley For time:2 Rounds:25 WB 20/1412 Snatches 95/65immediately into:2 Rounds:25 Burpees12 OHS 95/65immediately into:15 Curtis P+ 95/65 (1 Power Clean + 1 Lunge On Each Leg + 1...

Monday, Oct 7, 2019

MONDAY 1901007545, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle 2 Rounds:EMOM 4:3 BSQ (Heavy as possible) immediately into; EMOM 3:12/9 Calorie Row immediately into; EMOM 4: 3 Cleans (Heavy as possible) immediately into; EMOM 3: 10...

Friday, Oct 4, 2019

breakfast, lunch & dinner… Partners of 2 (only 1 works at a time)5 Rounds: (0-10min.)20 Alt. DB Snatches 70/5030 Pull-Ups 10-18min.Pick 1:1 mile run (in 200m intervals)2000m Row (in 200m intervals) 18-30min. (AMRAP 10)42-30-18Deadlifts 225/155WBs...