Touch and Go Power Snatches 5 x 3 (ME) *working sets start at 75% 2.5-5# heavier than last week EMOM 15 Min 1: 2 Rope Climbs – wear your TALL SOCKS (or bring money to buy some) Min 2: 3 Hang Snatches (squat) @80% Min 3: 6/3 Strict HSPU Read More
Front Squat 5 x 5 (A: 5# heavier from 2 weeks ago) Pat’s WOD: Patilac 40/30 Chest to Bar Pull-ups 75 double unders 50/40 Calorie Row 75 double unders 40/30 T2B Finisher: Single Arm KB OHS 3 x 10 (ME) Read More
KB Single Leg Deadlift 4 x 12 (6 each side) 5 Rounds for time: 400 m Run 30 ABMAT sit-ups 20 Box Jumps Overs* 24/20 10 Deadlifts 225/155 Fx: 185/135 *can jump all the way over or off the top. Hips must extend if touching the top of the box.Read More
Experiencing tightness or any minor tweaks? Come to the box between 5-6:30pm for free soft tissue and chiropractic treatment with Dr. Kyle from Arlington Pain and Rehab! Reminder – if you reserve Core Blast and don’t show up, your Core Blast privileges will be revoked for 1 month. This is a high-demand class, please be...Read More
Strength/skill Schedule: Monday: Bench Press/weighted pull-ups Tuesday: Clean & jerks, Grace Wednesday: Single leg DL Thursday: Front Squat Friday: Power Snatches Saturday: Muscle up technique Sunday: Back squats ======================================================= Warm-up: double unders (bring your rope) Superset: 3 x 5 (A ~80%) Bench Press 3 x 5 (Across as heavy as possible) Weighted Pull ups Run 200m 20 KBS 24/16...Read More
Yoga at 10am – come get bendy! Open gym will run from 12:15-3pm today. =================================================== EMOM 8: 3 TNG Deadlifts @ 80-85% AMRAP 5 15-12-9-6-3 WBS 20/14 T2B *5 burpee penalty for breaking sets Rest 3:00 btw AMRAPs (then start where you left off) AMRAP 5 15-12-9-6-3 WBS 20/14 T2B *5 burpee penalty for...Read More
Free class at noon – bring your friends to join you for a fun WOD for beginners! ================================================== https://www.31heroes.org On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9–...Read More
Touch and Go Power Snatches 5 x 3 (ME) *working sets start at 70% “Amanda” 9-7-5: Muscle ups Snatch, 135/95 (squat) *compare 6/24/2015 Push Up Finisher: RX: 100 Push Ups Fx” 50 Push UpsRead More
Reminder: We now offer Core Blast Thursday nights from 6:40-7:10pm! ============================================ Back Squat EMOM 10 2 Back Squats Starting at 80%, (ME) Monster Sets: 3 x 12 Barbell Step Up (Front Rack) 3 x 10 GHD Hip Extension, or Good Morning 3 x :20-:30 Hollow Hold Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
