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Wednesday, August 31st, 2016

Warm-up & Mobility: IN CLASS WARM-UP… Based on your lifts.

Str: EMOM-ster Lift

WoD: “Baseline” Complete for time of:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

CLICK BELOW to see how you did in all “Baseline” WoDs.


Tuesday, August 30th, 2016

Warm-up & Mobility: IN CLASS WARM-UP… Based on your lifts.

Str: EMOM-ster Lift

WoD: “Annie” Complete for time of:
50-40-30-20-10
Double Unders
Sit-ups

CLICK HERE to see all “Annie” Scores.


Monday, August 29th, 2016

REMINDER: EMOM-Ster Lifts this week are Tuesday, Wednesday & Friday this week.

Warm-up & Mobility: IN CLASS Bergener

Tech: Squat Snatch

WoD: Squat Snatch 15×1 every 90 seconds

Start with a moderate weight and increase weight after every successful attempt.
Before starting the 1st 90’s, figure out where you want to be on the 12th or 13th Round. This should be your previous max or PR weight. Plan out your weight increases before you begin.
Hint: Write it down on a paper if you can before coming in and follow it!!!!!

CLICK HERE to watch Chad Vaughn slow motion Snatch. One of my favorites to watch.


Sunday, August 28th, 2016

Open Gym – 10am


Saturday, August 27th, 2016

Partner WoD:  TBA


Friday, August 26th, 2016

REMINDER: Yoga, Sunday at 9am. Please email/text Kenric ASAP if you are attending.

Warm-up & Mobility: NO IN CLASS WARM-UP. Please arrive early to warm-up & stretch!

WoD: Complete for time of:
BUY-IN: 100 Flutter Kicks
600m Run
60 Power Cleans (95/65)
500m Run
50 Bar Hops
400m Run
40 Shoulders to Overhead (95/65)
300m Run
30 Burpee over Bar
200m Run
20 Overhead Squats (95/65)
BUY-OUT: 100 Ab Twist (35/25)


Thursday, August 25th, 2016

REMINDER: Yoga, Sunday at 9am. Please email/text Kenric ASAP if you are attending.

Warm-up & Mobility: IN CLASS WARM-UP… Based on your lifts.

Str: E-Monster Lift

WoD: “Karen” Complete for time of:
150 Wallballs (20/14)

CLICK HERE to see all “Karen” workouts.


Wednesday, August 24th, 2016

REMINDER: Yoga, Sunday at 9am. Please email/text Kenric ASAP if you are attending.

Warm-up & Mobility: NO IN CLASS WARM-UP. Please arrive early to warm-up & stretch!

WoD 1: 10 Rounds for reps of:
Row (Calories)
Straight Leg Sit-up
45s of Work, 15s of rest

Rest 10 Minutes

WoD 2: AFRAP 20 Minutes (As Few Rounds As Possible)
Hanging L-Sit
Wall Sit
Handstand Hold
Squat Hold


Tuesday, August 23rd, 2016

Warm-up & Mobility: IN CLASS WARM-UP… Based on your lifts.

Str: E-Monster Lift

WoD: “Mindy” – Cindy’s 10 Minute Younger Twin Little Sister
AMRAP 10 Minute
3 Pull-ups
6 Push-ups
9 Squats


Monday, August 22nd, 2016

Warm-up & Mobility: IN CLASS WARM-UP… Based on your lifts.

Str: E-Monster Lift

WoD: Ascending Ladder 7 Minutes
5 Box Jumps (24/20)
Thruster (135/95)