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Category Archives: WOD

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Wednesday, 11.14.2018

  • by rbwrv
  • November 13, 2018
Wednesday 11.14.2018 Class Times: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK (Nov 19-23)  as follows: Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Wednesday- 5:30am, 9:00am, Open Gym 8:00-9:00am Thursday- NO CLASS – Happy Thanksgiving Friday- Open Gym 4:00pm-6:00pm After Thanksgiving we […]Read More >>
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Tuesday, 11.13.2018

  • by rbwrv
  • November 12, 2018
Tuesday 11.13.2018 Class Times: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK (Nov 19-23)  as follows: Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Tuesday- 5:30am, 9:00am, Open Gym 8:00-9:00am Thursday- NO CLASS – Happy Thanksgiving Friday- Open Gym 4:00pm-6:00pm After Thanksgiving we […]Read More >>
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Monday 11.12.2018

  • by rbwrv
  • November 11, 2018
Monday 11.12.2018 Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK (Nov 19-23)  as follows: Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Tuesday- 5:30am, 9:00am, Open Gym 8:00-9:00am Thursday- NO CLASS – Happy Thanksgiving Friday- Open Gym 4:00pm-6:00pm WARM UP […]Read More >>
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Friday, 11.9.2018

  • by rbwrv
  • November 8, 2018
Friday  11.9.2018 Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK (Nov 19-23)  as follows: Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am Tuesday- 5:30am, 9:00am, Open Gym 8:00-9:00am Thursday- NO CLASS – Happy Thanksgiving Friday- Open Gym 4:00pm-6:00pm WARM UP […]Read More >>
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Thursday, 11.8.2018

  • by rbwrv
  • November 7, 2018
Thursday 11.8.2018 Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK –  This schedule will be released later this week. WARM UP 2:00 Jump Rope PVC/BB Warm-Up Split Jerk Footwork MOBILITY Front Rack Hips Knees Ankles STRENGTH Pause Split Jerks – from rack 3×3 @ 50-60% Split Jerks […]Read More >>
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Wednesday 11.7.2018

  • by rbwrv
  • November 6, 2018
Wednesday 11.7.2018 Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK –  This schedule will be released later this week. WARM UP 2 Rounds- 100m Run 5 DB DL 5 DB Hang Cleans 5 DB Shoulder to Overhead MOBILITY Shoulders Hips Knees Ankles CONDITIONING For Time- 400m Run […]Read More >>
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Tuesday, 11.6.2018

  • by rbwrv
  • November 5, 2018
Tuesday 11.6.2018 Class Times: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK –  This schedule will be released later this week. WARM UP 400m Run Dynamic Movement Warm-Up MOBILITY Overhead Hips Ankles STRENGTH: Power Snatch 3-3-3-3-3-3-3 Build to Heavy (Touch and Go) CONDITIONING ‘Karen doesn’t take breaks’ For Time- 150 […]Read More >>
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Monday, 11.5.2018

  • by rbwrv
  • November 4, 2018
Monday 11.5.2018 Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK –  This schedule will be released later this week. WARM UP 2 Rounds- 1:00 Row :15/:15 Side Plank Hold then… 10 Goblet Squats with KB MOBILITY Front Rack Thoracic Spine Hips/Ankles STRENGTH: 5×2 Tempo Pause Front Squat […]Read More >>
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Saturday, 11.3.2018

  • by rbwrv
  • November 2, 2018
Saturday, 11.3.2018 Class Time: 8:00am, Open Gym 6:00am-8:00am Partner workout: “I Go, You Go, Synchro!” 100 Deadlifts 155/105# 10 Synchro Burpees Over the Box 50 Pull-ups 10 SBOTB 80 Hang Power Cleans 135/95# 10 SBOTB 40 HSPU 10 SBOTB 60 Thrusters 115/75# 10 SBOTB 20 Rope Climbs Movements will be performed in an “I go, […]Read More >>
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Friday 11.2.2018

  • by rbwrv
  • November 1, 2018
Friday 11.2.2018 Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm Our schedule will be reduced THANKSGIVING WEEK –  This schedule will be released next week. WARM UP 300m Run Barbell Warm-up MOBILITY Overhead Hips Ankles STRENGTH 3×3 Snatch Hi-Pulls (reset every time) @ 50-55% Clean then… 5×1 Full Snatch- work to heavy CONDITIONING: 3 […]Read More >>