Today’s WOD:

AMRAP 4 min:

30 Lateral Barbell Burpees

Max Snatches (75/55) in Remaining Time

Rest 4:00

AMRAP 4 min:

20 Lateral Barbell Burpees

Max Snatches (135/95) in Remaining Time

Rest 4:00

AMRAP 4 min:

10 Lateral Barbell Burpees

Max Snatches (165/115) in Remaining Time

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

6:15 pm Yoga is cancelled

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Today’s Valentine WOD:

 

Teams of 8 partner up for 2 rounds of:

3 minutes of work and 1 minute rest

– Max Airdyne calories with deadlift hold(185/135)

– Max box jump overs with plank hold

– Max KB Swings (53/35) with squat hold

– Max GHDs with ring lock out hold

Partners alternate at each station when given hold is broken. Score total of max effort movements.

Heads up:

Boxing class meets at 9AM

 

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Today’s WOD:

21-15-9:

Clean and Jerk, 115/80

OHS, 115/80

C2B Pull ups

 

Heads Up

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Sorry, no Open Gym today

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Today’s WOD

 

“Open 14.4”


AMRAP 14:

60 Calorie Row

50 Toes to Bar

40 Wallballs (20/14)

30 Power Cleans (135/95)

20 Muscle-Ups

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

BootCamp class meets at 9:30AM

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Today’s WOD:

100 Double Unders, 50 Sit Ups, 25 Burpees

400m Run, 40 Sit Ups, 20 Burpees

60 Double Unders, 30 Sit Ups, 15 Burpees

200m Run, 20 Sit Ups, 10 Burpees

20 Double Unders, 10 Sit Ups, 5 Burpees

 

Heads Up:

Babysitting is provided at 9:30AM

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Today’s WODs

For time:

50 Calorie Row

40 Deads, 135/95 (Comp 155/105)

30 Box Jumps, 24/20

20 Front Squats, 135/95 (Comp 155/105)

 

-Then-

 

3 Rounds of:

15 Wall Balls, 20/14 (Comp 30/20)

50 Double Unders

15 Wall Balls, 20/14 (Comp 30/20)

2 minute rest between rounds

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

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Today’s WOD:

1: “Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2.  3×5 Front Squat

 

Boot Camp WOD:

Climb ladder as high as possible in 15 min:

3-6-9-12…etc

Box Jumps 24/20

KB Swings 53/36

Hollow rocks

REST 3 min…Then:

7 min AMRAP

7 Burpees

12 Goblet Squats 53/36

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Unfortunately  due to the snow storm we will not have our regularly scheduled Sunday 10:00AM class. We will have Open Gym from 11:00-1:00PM for anyone that wants to make up a WOD they may have missed last week or would like to work on something. If you plan on coming in please drive safe.

Due to severe weather  we will be closed on Saturday. We have posted an at home WOD on Wodify. Have fun, stay safe and warm.