Monthly Archives: March 2017

Friday, March 31, 2017

Reminder: Muscle 3.0 starts next week, if you want to be a part of it please let us know. Once this program starts you won’t be able to jump in until the next go around.  In addition if you’d like … Continue reading

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Thursday, March 30, 2017

Reminder: Muscle 3.0 starts next week, if you want to be a part of it please let us know. Once this program starts you won’t be able to jump in until the next go around.  In addition if you’d like … Continue reading

Posted in Daily Workouts | Comments Off on Thursday, March 30, 2017

Wednesday, March 29, 2017

Reminder:  Muscle 3.0 Starts Next Week.  If you have any questions please let us know. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Supinated Grip Bent Over Barbell Row x 8 Bent Over Band Pull a Part x 12 … Continue reading

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Tuesday, March 28, 2017

Essentials Strength/Skill: Warm Up: 2 Sets: Plank Hold x 30-45 seconds Side Lying Ext. Rotation x 10 Side Lying Lateral Raise x 10 Strength: Skill: WOD: For Time: Buy In 50/35 Calorie Row 5 Rds 10 Burpee 10 Toe to … Continue reading

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Monday, March 27, 2016

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm.  Essentials Strength/Skill: Warm Up: 5 Spot Lower Body LAX Ball Roll Out x 10 each Plank Lateral Leg Slide x 20 ea. … Continue reading

Posted in Daily Workouts | Comments Off on Monday, March 27, 2016

Saturday, March 25, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3 Perform AMRAP in 15 Minutes: A) AMRAP Row for Meters B) AMRAP 5 Bench Press 10 Sit Ups 20 yard Farmers/Odd Object Carry *There must be … Continue reading

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Friday, March 24, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD:  17.4 Scaled 10 Rds For Time: 9 Thrusters 65/45 35 Single Unders Additional: Mobility Performance Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Workout 17.5 10 rounds for time … Continue reading

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Thursday, March 23, 2017

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: Goat Day EMOM x 20 Minutes … Continue reading

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Wednesday, March 22, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 4 Sets: (EMOM) Hang Clean x 1 B) 4 Sets: (EMOM) Just Below the Knee Hang Clean x 1 C) 4 Sets: (EMOM) Clean x 1 D)3 Sets: Single Arm Bent Over … Continue reading

Posted in Daily Workouts | Comments Off on Wednesday, March 22, 2017

Tuesday, March 21, 2017

Announcement: We are going to having some videographers in during the night time classes starting at 4 to shoot some footage for ROM-AID.  We would love to have everyone that can make it come in a be a part of … Continue reading

Posted in Daily Workouts | Comments Off on Tuesday, March 21, 2017