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W.O.D.

Open Gym

9am-12pm


Coach Jess and world traveler on opposite sides of the equator at the same time! Hope you're having a blast! Get back to us soon!

 

SWOD:

Clean: 3/3/3/3/3

Good Mornings: 5/5/5/5

WOD:

AMRAP in 10 Minutes

5 Clean and Jerks (135#/95#)

10 Burpees over the Barbell

 

FREE Intro at 10am

Skill: Deadlift

Workout:

AMRAP in 12 Minutes

5 Deadlifts

10 Burpees

15 Sit-Ups

200m Run

 

Increase Your Focus And Performance At The Gym

For Adults, Coloring Invites Creativity And Brings Comfort

Where Students Become Coaches

Hatch Week #11 Day #2

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 80%

 

Partner WOD:

Each Partner Completes 4 Rounds for Time:

200m Row

15 Toes To Bar

*While one person is rowing, the other person performs T2B*

 

Lies We Tell Ourselves

Dehydrated And Dominant

The Future Of Fitness

WOD:

EMOM for 10 Minutes

Odd: 6 Push Press (155#/105#)

Even: 50 Double Unders (sub = 50 single unders)

 

-Rest 3 Minutes-


EMOM for 10 Minutes

Odd: 10 GHD Sit-Ups (sub = 15 AbMat Sit-Ups)

Even: 15 Wall Ball Shots (20#/14#)

 

I Want A Flat Stomach: Smart Strength With Charles Staley

How To Begin A Daily Meditation Practice

If You Don't Know You Are Held Captive, Does It Matter?


 

WOD:

400m Run

100 Air Squats

400m Run

100 Push-Ups

400m Run

100 Sit-Ups

400m Run

100 Pull-Ups

-For Time-

(25 Min Cap)



Everything You Always Wanted to Know About Probiotics

Athletes Don't Wear Flip Flops

Global Diabetes Rates Are Rising As Obesity Spreads

Mobility:

Hip External Rotation: 20 reps in each direction, holding for :35 at the end of range

Hip Adductor Stretch: 20 Reps, holding at bottom position for :35

Squat Cycling: 20 Reps


Dim lights Embed Embed this video on your site

 

SWOD:

Hatch Week #11 Day #1

Back Squat

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

1 @ 103%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

 

 

The Big Picture Is The Big Deal

From Diet To Disorder: When Food Control Goes Too Far

Mind Over Muscle Ups

Skill:

Pull-Ups

Beginner: Progression with Strict/Kipping

Advanced: Kipping/Butterfly

 

WOD:

Max Rounds in 3 Minutes of:

2 Power Snatches (95#/65#)

4 KB Swings (53#/35#)

6 Burpees

-Rest 1 Minute-

Repeat for a total of 5 cycles

 

Caffeine And Training

ACSM Official: "When You're Licensed, You Can Charge More Money."

A Quick And Simple Summertime Salad


 

Open Gym

9am-12pm

Competitor Session @ 9:30am

 

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