WOD - Class Programming
Saturday, Dec 3
“Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” - Amy Poehler
REBUILD
TGU x 10
3 rounds
10 Ring tricep extension
10/10 archer ring row
25’ Glute band walk f&b
10 calf raises
WOD
4 rounds for time:
200m run
Left arm 25’ farmer carry walking lunge + 10 left arm front squats
200m run
Right arm 25’ farmer carry walking lunge + 10 right arm front squats
*alternate movements with a buddy
Friday, Dec 2
“You never know how strong you are until being strong is your only choice.” - Bob Marley
STRENGTH
Bench, sets of 2
55,65,75,85,95%
WOD
5 rounds for time:
16 DB snatches 50/35
8 burpees over the bell
XT
Snatch, sets of 1
55,65,75,80,85%
Thursday, Dec 1
“Not only must we be good, but we must also be good for something.” - Henry David Thoreau
REBUILD
4 rounds
6 Ring w’s
Table top hold :30
Reverse sled 25’
WOD
Amrap 15
5 Strict HSPU
10 Box jump overs 24”/20”
15 cal bike
REBUILD
3 rounds with landmine
6 / 6 half kneeling press
6 / 6 row
6 / 6 lateral lunge
Wednesday, Nov 30
“Great effort is required to arrest decay and restore vigor.” - Horace
STRENGTH
Squat, sets of 2
55,65,75,85,95%
WOD
3 rounds for time of;
Run 400m
20 medballs cleans 20/14
XT
Clean, sets of 1
55,65,75,80,85%
Tuesday, Nov 29
“Most folks are about as happy as they make up their minds to be.” - Abraham Lincoln
REBUILD
5 rounds
25’ Sled push
25’ crawl
25’/25’ SA suitcase carry
WOD
Amrap 20
20 cal Row
20 push-ups
20 cal bike
20 toes to bar
REBUILD
4 rounds
DB hex press 8 reps
DB incline row 8 reps
4 way dead bug 8 reps
*2222 tempo on all
Monday, Nov 28
“Art is the act of triggering deep memories of what it means to be fully human.”
― David Whyte
STRENGTH
Deadlift, sets of 2
55,65,75,85,95%
WOD
Amrap 10
10 SA DB thrusters 50/35
30 double unders
XT
Jerk, sets of 1
55,65,75,80,85%
Sunday, Nov 27
“Say yes and you’ll figure it out afterword.” - Tina Fay
“Candy”
5 rounds for time:
20 pull-ups
40 push-ups
60 air squats
Saturday, Nov 26
“The rustling of the leaves is like a low hymn to nature.” - James Ellis
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
REBUILD
3 rounds
50’ Reverse sled drag
15 Banded face pulls *pause at face
10 Kneeling zottman curls *slow
4 rounds
5 Glute bridges
5 Cyclist squats
5 4-way dead bugs
*tempo 3,1,2,1
WOD
Amrap 8
10 cal Bike
10 Swings 70/53
Rest 4
Amrap 8
10 cal Row
10 Wall balls 20/14
Rest 4
Amrap 8
1 Rope climb
1 building lap
*alternate full rounds
Friday, Nov 25
“Anything or anyone that does not bring you alive is too small for you.” ― David Whyte
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
WOD
4 rounds for max reps
Strict pull-ups
Burpess over the bar
Axle cleans 115 / 75
10m Shuttle sprints
1:00 each
:30 rest after each
Thursday, Nov 24
“Thankfulness is the quickest path to joy.” - Jefferson Bethke
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
At Home WOD
10 rounds for time:
5 push-ups
10 air squats
Wednesday, Nov 23
“Poetry is language against which you have no defenses.”
― David Whyte
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
STRENGTH
Deadlift 3rm
53,63,73,83,93%
WOD
Amrap 15
5 strict handstand push-ups
20 walking lunges
45 double unders
XT
Jerk 2 reps each
53,63,73,77,83%
Tuesday, Nov 22
“There is virtue in work and there is virtue in rest. Use both and overlook neither.” - Alan Cohen
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
Pick 2 of the following…..
STRENGTH
Squat 3rm
53,63,73,83,93%
WOD
For time:
42-30-18
Bike cal
21-15-9
Hang snatch 75/55
REBUILD
3 rounds
10 Ring Y’s *pause at top
Sled push 25’
5 Snatch grip RDL *31x1
Sled pull 25’
XT
Snatch 2 reps each
53,63,73,77,83%
Monday, Nov 21
“The day is always his who works with serenity and great aims.” - Ralph Waldo Emerson
Gym Happenings
Thanksgiving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
STRENGTH
Bench, 3 reps each
53,63,73,83,93%
WOD
4 rounds for time:
20 cal row
10 cleans 135/95
XT
Clean, 2 reps each
53,63,73,77,83%
Saturday, Nov 19
“Don’t think about making art, just get it done.” -Andy Warhol
Gym Happenings
No women's only class this Sunday because Coach Kay is running in a spartan race with some other members, who will all crush it! So Rad!
Thanks Giving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
REBUILD
3 rounds
GHD back ext hold :30
Landmine twist 20
Reverse sled 50’
3 rounds
GHDSU hold :30
Dball carry 50’
Plate slides 5/5
WOD
Run 400m
50 burpee box jump overs
Run 400m
150 ring rows
Run 400m
250 air squats
Run 400m
Friday, Nov 18
“First say to yourself what you would be; and then do what you have to do.” - Epictetus
Gym Happenings
No women's only class this Sunday because Coach Kay is running in a spartan race with some other members, who will all crush it! So Rad!
Thanks Giving Schedule!
Monday & Tuesday- Regular Class Times
Wednesday - NO 5:30am
Thursday - Closed
Friday - 12:00 ONLY
Saturday - Regular Class Times
Happy Holiday Y’all, we are so thankful for each and everyone of you!
STRENGTH
Squat 4rm
50,60,70,80,90%
WOD
4 rounds
1:00 KB snatch 53 / 35
1:00 max cal row
1:00 rest
XT
Snatch doubles
50% / 2
60% / 2
70% / 2
80% / 2x2
Thursday, Nov 17
“Only one who devotes themselves to a cause with their whole strength and soul can be a master. For this reason mastery demands all of a person.” - Albert Einstein
REBUILD
4 rounds
Single leg DL 5 / 5
SA bench 5/5
SA Row 5/5
**pause,slow,pause,slow
WOD
“Helen”
3 rounds for time:
Run 400m
21 KBS
12 pull-ups
REBUILD
3 rounds
Hollow Hold :30
SA KB swing 10/10
Sled push 50’
Wednesday, Nov 16
“Necessity is the mistress and guide of nature. Necessity is the theme and inventress of nature, her curb and her eternal law.” - Leonardo Da Vinci
STRENGTH
Deadlift 4rm
50,60,70,80,90%
WOD
5 rounds for time:
15 cal row
10 double KB Push Jerks 53/35
45 Double unders
XT
Jerk doubles
50% / 2
60% / 2
70% / 2
80% / 2x2
Tuesday, Nov 15
“To have long term success as a coach or in any position of leadership, you have to be obsessed in some way.” - Pat Riley
REBUILD
4 rounds
Neck to bar hold :15
Split squat 5/5
TGU 1 / 1
WOD
Amrap 16
Run 200m
8 V-ups
16 wall balls 20/14
REBUILD
3 rounds
Single leg V-ups 20
*KB bottoms up thruster 5/5
*pause,slow,pause,slow
Sunday, Nov 13
“Without a sense of urgency, desire loses its value.” - John Rohn
WOD
“Jackie”
For time:
1,000m row
50 thrusters 35lb
30 pull-ups