Friday, Aug 2, 2019

FRIDAY 190802615, 9, 10 & noon Coach Gaela430, 520 & 630 Coach Gaela C&J EMOM2 Reps EMOM 101 Rep EMOM 10 *Power Cleans on the first 10min and then squat cleans on the last 10min–>Touch ‘n go or singles are fine. Start at 50-55% range and...

Thursday, Aug 1, 2019

THURSDAY 190801615, 9, 10 & noon Coach Gaela430, 520 & 630 Coach Katie EMOM 24Min 1) Max reps Bench Press 185/95Min 2) *200m Run-60 Double Unders-200m Row-15/12 Cal Assault BikeMin 3) Max reps Pull-Ups *Each round a different cardio, will go through all...

Wednesday, Jul 31, 2019

WEDNESDAY – OPEN GYM 1907316-715, 9-1130 Coach Gaela430-730 TylerCFK 645-730 Coach Katie/Gaela Snatch (See Below)Every 2min. x 10 Rounds:7 Toes-To-Bar1 Hang Snatch1 Power Snatch*Climbing in weight. Start light and build. AMRAP 124 Rounds:Min. 1) Max KBS...

Tuesday, Jul 30, 2019

TUESDAY 190730615 Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Gaela more DU practice-before or after class4 sets of 55% of PR-rest 30sec between sets Back Squat 3×3Back Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: max reps @ 90% **...

Monday, Jul 29, 2019

MONDAY 190729615 Coach Katie, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Katie Shoulder Press 3×5Shoulder Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: max reps @ 85% **In between sets, complete a set of 20 wt’d russian twists 3 RFT30...

Saturday, Jul 27, 2019

SATURDAY 190727930 w/Coach Katie Best Friends do things together25 min AMRAP RX10x Syncro Odin’s Press @2×10/15kg20x Syncro Dumbbell Thruster @2×10/15kg10x Syncro Man Makers @2×10/15kg20x Calorie AD (broken up however) Fitness10x Syncro...

Friday, Jul 26, 2019

FRIDAY 190726615, 9, 10 & noon Coach Gaela430 & 530 Coach Kyle DU practice -during warmup3 sets X 50% PR from the other day resting 30 seconds between sets Running from HolleyFor Time:Run 800m15 Rounds:5 BXJ 24/203 Burpees1 Power Clean 185/135 REPEAT *Time...

Thursday, Jul 25, 2019

THURSDAY 190725615 Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Katie Deadlifts#1: 5 reps @ 65% #2: 5 reps @ 75% #3: max reps @ 85% *In between each set complete 3 strict CHIN ups. Add weight here if you can all 3’sAMRAP 3:6 Cal Assault...

Wednesday, Jul 24, 2019

WEDNESDAY 190724 – OPEN GYM6-715, 9-1130 Coach Gaela430-730 Tyler 645-730 CF Kids w/Coach Katie/Gaela DU practice -during warmup3 sets X 50% PR from the other day resting 30 seconds between sets Three Position SnatchSpend 20min. Working up to something heavy...

Tuesday, Jul 23, 2019

TUESDAY 190723615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Kyle Back Squat 3×5Back Squat for load: #1: 5 reps @65% #2: 5 reps @75% #3: max reps @85% * In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate...

Monday, Jul 22, 2019

MONDAY 190722615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Gaela Hang Power CleanHang Power Clean In 10-12 Mins, Build to a tough SINGLE Fight Gone BadThree rounds of:• WB 20/14• SDHP 75/55• BXJ 20/16• Push-press 75/55• Row (Calories) In this workout you...

Saturday, Jul 20, 2019

SATURDAY 190713930 Teamer w/Coach Kyle “Couple’s Therapy”Buy In: 50/40 cals on Bike 3 Rounds for time:10 Syncro power cleans (75/55)10 Syncro toes to bar50 Double unders **Rest 3 Mins** 21-15-9:Syncro thrusters (95/65)Syncro bar facing burpees Score...

Friday, Jul 19, 2019

FRIDAY 190719615, 9, 10, noon430, 530 & 630 Coach Gaela 10 min DU practice-if you do not have them yet or have less than 10 strung together, work an emom with :30 work each minute -if you do have them (10+), find your max set for the day. Record the number as we...

Thursday, Jul 18, 2019

E3MOM 15Min 1 – 5 FSQ or OHS: your choice (80% of 1RM)Min 2 – RestMin 3 – 2 Rope Climbs In 12 Min or lessBuy In: 500m RowThen complete…7 Hang Snatches (95/65)20-16-12-8-4WB 20/14 THURSDAY 190718615 Coach Gaela, 9, 10 & noon Coach...

Wednesday, Jul 17, 2019

WEDNESDAY 190717 – OPEN GYM6-715 Coach Gaela, 9-1130 Coach Lisa430-730 Coach Gaela CF Kids 645-730 Deadlift 10×360-70% of 3RM -if you don’t know 3RM, use ~50% of 1RM No bounce! Speed DL AMRAP 1010 RKBS (70/53)10 Goblet Squats (70/53)10 Goblet Lunges...

Tuesday, Jul 16, 2019

TUESDAY 190716615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Kyle Back Squat 5×4Back Squat for load: #1: 4 reps @ 70% #2: 4 reps @ 70% #3: 4 reps @ 70% #4: 4 reps @ 70% #5: 4 reps @ 70% 3 RFT5 Squat clean thrusters 135/9510 Lateral bar...

Monday, Jul 15, 2019

MONDAY 190715615, 9, 10, noon430, 530 & 630 Coach Gaela EMOM 72 Push Press + 3 Push Jerks ~70% of push pressCan increase weight as long as you can keep the distinction between press & jerk AMRAP 20: Pull-ups, Air Squats, RowComplete rounds for 20 minutes...

Sunday, Jul 14, 2019

AMRAP 10 – partner wod if possible10 Squat Cleans (225/125) 20 Rope Climbs 30 Deadlifts (315/215) 40 Cals Assault Bike50 Burpee BXJO (30/24) — Source: SugarWOD RSS...

Friday, Jul 12, 2019

FRIDAY 190712 – OPEN GYM TODAY!6-715, 9-1130 Coach Lisa430-630 Tyler chipper-timeFor time: 200m run100m row90 DU80 squats70 push-ups60 KBS 53/3550 Step Ups40 AMSU 30 DB Snatch 50/35 (15 each arm)20 Bike Cal10 Manmakers 50/35 — Source: SugarWOD RSS...