Part A:
Take 15 minutes to work on your own gymnastics weakness. Ones I REALLY want people to try, are learning killing pull ups (we have a lot of people doing strict pull ups on the band…so helping them to learn the kip to progression off), muscle up progressions, handstand push ups, and double unders. I’m sure everyone can improve in one of these exercises, so no lifting. :) Prerequisite to a muscle up is being able to do at least one strict pull up and one strict ring dip, so if you are not quite there yet, then work on strict pull ups and/or ring dips. Take this time seriously and utilize the coach and other advanced members to get advice. Please don’t be afraid to ask if you need guidance!
Part B:
3 rounds:
500m row
7 Deadlifts (205/155)
4 rounds: Resistance Run down and back length of gym 15 med ball squat cleans (20/14) 2 rope climbs 15 med ball sit ups (where you throw the medicine ball on the wall to 4′ line) 200m run *Workout will be done in two waves. Partner with someone who is of similar strength. I also…
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There’s a reason you set that alarm clock. So sit up, put your feet on the ground, and don’t look back. Part A: Take 15-minutes to build up to a 1RM Power Snatch. If just beginning or still unfamiliar with snatches, work on form and mechanics. Part B: EMOM for 10-minutes of: 2 Snatches @…
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Every minute on the minute for 30 minutes of: 5 pull ups 10 push ups 15 air squats You will perform the following 5/10/15 on the minute and rest the remaining of the minute. We will all workout for 30 minutes but your score on the board will be when you failed to complete 5/10/15…
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We are closed today for Father’s Day. Please go out and enjoy your Father’s Day and honor your Dad:-) Have a good one and we love you!
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Who knows why this is such a special day? Nobody…that’s okay. FALL CITY DAYS PEOPLE!!!!!!! If you want to get yourself a nice deep fried block of curly fries than you will come on out and have some fun at Fall City Days:-) Good work this week people. A reminder gym will be closed tomorrow…
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Strength: Deadlift 6-4-3-3-2 then max reps at 65% of your one rep max Met-Con: 4 rounds 12- ring rows 24- jumping lunges (15 per leg) 20- Abmats 350m row @ 10 damper setting
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20 wall balls 20/14# 40 toes 2 bar 20 wall balls 20/14# 40 kb swings 53/35 ADV 70/53 20 wall balls 20/14# 40 goblet squats 20 wall balls 20/14# 40 Sumo Deadlift High Pull w/ KB 20 wall balls use the same KB weight for all the exercises If you break during any set of…
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Part A) Strength: Build to a Power Clean. Then 2 sets of 2 touch and go at a tough weight Part B) WOD: 15 Min AMRAP 10 Power clean (95,65) (Beach Body 115,75) 200 M sprint or 150 row sprint if raining 10 Bar Rollouts 3, 2, 1…..Go! HAPPY Filthy Fifty Birthday to…
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A. 3 Rounds..not for time: 30 – 45 second cumulative L-Sit hold 40-50 double Unders or 20-25 attempts B. 3 Rounds for Time: 20 Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24/20) 3..2..1…GO!
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