WOD 5 Rounds for time: 8 Devils press 50/35, 16 Toes to bar, 32 Double unders. 18 Minute time cap. Mobility wod monday! Pulling or picking an object from the ground. How should we set-up. This guy knows his stuff! I think I learned more from him then 4 years at a university. Click HERE … Read more
WOD Teams of 3: 5 Minutes at each station: 75′ Sled push, Calories on the ski erg, 75′ Sandbag carry, Handstand Pushups. 1 Minute break between exercises and only one person works at a time. Preston is doing a 1 rep max squat!
WOD “GFF” For time: 10 Wall balls 20/14, 15 Burpee box jump overs 20/14, 20 Wall balls, 15 Burpee box jump overs, 30 Wall balls, 15 Burpee box jump overs, 40 Wall balls, 15 Burpee box jump overs, 50 Wall balls, 15 Burpee box jump overs. 20 minute time cap. Attention: We just got our … Read more
WOD 20 Minutes for Quality: 20 Weighted sit-ups 50/35, 4 Turkish get-ups 45/35 bar, 20 Calorie row. Mobility wod Monday on Wednesday! Wanted to save this one until after we chatted about pose running and the drills. Click HERE to watch Tirunesh Dibaba in slow motion run perfectly.
WOD “Yasso 800 Progressions” 4 Rounds of: 800 Meter run, 400 Meter recovery run. Dress warm and bring your running kicks! Attention: Ben will be coaching the Clean and Jerk at the 7:30 p.m. class!
WOD 3 Rounds for reps: One minute of front squats 115/75, One minute rest, One minute of chest to bar pull-ups, One minute rest, One minute of power snatches 115/75, One minute rest. Attention: First, our CF Helo team finished 75th in our Region for the CF Open (well above our top 100 goal!) which we … Read more
WOD 7 Rounds for time: 7 Handstand push-ups, 7 Power cleans 135/95, 7 Burpees over the bar. 15 Minute cap. Attention: No Powerlifting class tomorrow as Preston is out of town!
WOD “GFF” 5 Rounds for calories: 30 Seconds max effort Assault bike, 4:30 Break between rounds. No roll over calories. Click HERE for past results! Attention: For those of you doing Ragnar or the Park City Mountain Meltdown, this Sunday at 9 a.m., the Park City Race Director is hosting a training run up at … Read more
WOD AMRAP in 12 Minutes: 2 Rope climbs, 4 Bar muscle-ups, 6 Overhead squats 95/65. Devin’s birthday Wod!
