WOD For time: 20 Deadlifts 275/175, 30 Burpee box jumps 24/20, 10 Deadlifts 275/175, 20 Burpee box jumps 24/20, 5 Deadlifts 255/175, 10 Burpee box jumps 24/20. Attention: First, no 5:30 p.m. or 6:30 p.m. Wods. Second, the Open starts in 56 days – we are excited to see how everyone does and for the … Read more
WOD 10 Rounds for time: 20/18 Calorie row, 20 Wall balls 20/14. Teams of two each person performs 5 rounds. One person works while the other rests. Attention: First, Alecio would like to apologize to the 6 a.m. class this morning for sleeping in 🙁 Second, regarding the rest of the week, again on Thursday, there … Read more
WOD 15 Minute AMRAP: 50 Double-unders, 20 Strict handstand push-ups, 20 Strict pull-ups, 50 Sit-ups, 20 Kipping handstand push-ups, 20 Strict pull-ups, 50 Double-unders. Attention: First, we will be starting the Fitness/Nutrition Challenge on Monday, January 11th – More details to come on when the talk and measurements/photos will be done. Second, this week will … Read more
WOD “Jackie” 1000 Meter Row, 50 Thrusters 45/35, 30 Pull-ups. Attention: Hope everyone had a lovely holiday and eat up as the Nutrition/Fitness Challenge will be starting in the New Year! Details to Come!!
WOD “12 Days of Christmas” 1 Handstand push-up, 2 Deadlifts 225/155, 3 Box jumps 30/24, 4 Medball cleans, 5 Push-ups, 6 Knees to elbow, 7 Kettlebell swings 53/35, 8 Mountain climbers L/R=1, 9 Slam balls 25/20, 10 Ghd situps, 11 Dumbbell squat cleans 50/40, 12 Triple-unders.
WOD 3 Rounds for reps: 1 Minute max double-unders, 1 Minute max snatch 75/55, 1 Minute max burpees, 1 Minute max calories on assault bike, 1 Minute rest. Attention: Remember no 6:30 p.m. Wod and on Thursday, only a 6:00 a.m. Wod and 1:00 p.m. Wod. Friday, closed, and Saturday only a 10 a.m. Wod.
WOD Back Squats: 1-10-1-20-1-30. All sets should be heavy and the 1 rep should be a max lift for the day. All warm-up reps should be done before starting the series which begins with the heavy 1 rep. Attention: Tuesday is a regular schedule, Wednesday is regular except no 6:30 p.m. wod, Thursday is only … Read more
WOD Alecio’s Birthday Choice! 14.4 Open 14 Minute AMRAP: 60 Calorie Row, 50 Toes to Bars, 40 Wall Ball Shots, 20 lb to 10-foot target/14 lb to 9-foot target, 30 Cleans, 135/95, 20 Muscle-Ups. Attention: Happy Birthday Alecio! First, the Christmas Party was a blast and thank you to everyone who came as well as … Read more
WOD For time: 20 Wall balls 20/14, 30 Cleans 135/95, 20 Wall balls 20/14, 30 Snatches 135/95, 20 Wall balls 20/14. Attention: First – New Helo Hoodies are in! They will be for sale starting tomorrow morning – they are limited so come in and get them as they will sell out quickly! Second, the … Read more
