1.2.20

All classes Core: 2 sets 8 barbell rollout 12 seated like ups 40-60 sec Chinese Supine Plank BASECAMP Complete 4 rounds of 3 minutes each, rest 1 minute between rounds *pick up where you left off after each minute rest. 1 time buy-in: 16/12 cal bike (1:40 max) Then 15...

12.30.19

BASECAMP EMOTM x 15 Min 1. 20 DU or Double Taps Min 2. 10 Burpees Min 3. 5 Medball clean and Wallballs (30/20#) Rest 5 min AMRAP 5 MIN 5 Russian KB Swings (70/55#) 5 DB Push Press (heavy) VERTICAL X EMOTM x 15 Min 1. 20 DU Min 2. 10 Burpees Min 3. 1 Clean and Jerk...

12.26.19

Dont forget class is at 12 noon ONLY today. Friday is 8am and 12 noon Saturday is 9am Thursday Partner WOD: 4 rounds Partner A performs a 100m Front Rack Carry While Partner B performs 8 Banded curled Deadbugs + 8 deficit pushups + 8 alternating Sledge Swings Then...

The Meaning of Christmas

Luke 2: 8-14, read: And there were in the same country shepherds abiding in the field, keeping watch over their flock by night. And, lo, the angel of the Lord came upon them, and the glory of the Lord shone round about them: and they were sore afraid. And the angel...

12.23.19

BASECAMP  & VERTICAL X 12 Days of Christmas 1 00m run 2 Muscle ups 3 S2OH (50/35#:95/65#) 4 Hang Power Cleans 5 bar facing Burpees 6 T2B 7 Wallballs (30/20#) 8 Deadlift (50/35#:95/65#) 9 HSPU 10 Front Rack Lunges (50/35#:95/65#) 11 Box Jumps (30/24″) 12 TGU...

12.20.19

BASECAMP & VERTICAL X For time 1 round 1000m row Rest 2 min 2.5k bike Rest 3 min 2 rounds alternating 500m row rest 1 min 1k bike rest 1 min Rest 1 min 4 rounds alternating 250m row rest 30 seconds .5k bike rest 30 seconds...