by Admin | Jan 16, 2021 | WOD
Rotate for 15 minmutes: 8/arm DB Curls 12/Side Cossack Squat AMRAP 12: 15 Double KB Sumo DL (70,50) 12/9 Calories on Bike Erg 9 Hand-Stand Push-ups
by Admin | Jan 15, 2021 | WOD
At Firewall Workout: AMRAP 20: 10 DB Burpee Box Step-overs 20 DB Thrusters 300/250m on a machine Single DB (50,35) Box (24,20) At Home Workout: AMRAP 22: 22 Suitcase Reverse Lunges 22 Goblet Thrusters 22 Alternating Burpee DB Deadlifts Goal: >4 Rounds CAP: 22:00...
by Admin | Jan 14, 2021 | WOD
At Firewall Workout: Build up for 15 minutes: Hang Power Snatch x 3 For Time: 21-18-15-12-9 Power Snatch (75,55) Hollow Rocks x2 At Home Workout: EMOM x 16: Minute 1 – :40 Right Arm Renegade Row Hold Minute 2 – :40 Left Arm Renegade Row Hold Minute 3 – :50 Right Leg...
by Admin | Jan 14, 2021 | WOD
Our final Member of the Month for 2020 is Amber, CONGRATULATIONS!!! This woman is the definition of true grit and determination. She’s been shattering her goals since day 1, and she’s not showing any signs of letting up! Thanks for inspiring so many...
by Admin | Jan 13, 2021 | WOD
At Firewall Workout: For Time: 1,000m/800m Row 75 Wall-Balls (20,14) 60 Box Jump Overs (24,20) 30 Bar Muscle-ups At Home Workout: Warm-up: 1:30 Inch Worm + Spidermans 1:00 Dynamic Pigeon :45 Heel Pump Calf Stretch :30 Heel Reach Hip Hinges :45 Scorpions 1:00 Quad Pull...
