We will be following a HOLIDAY SCHEDULE for tomorrow (Eid’l Fitr) however there would be two extra classes in addition to the standard holiday schedule. Classes for tomorrow will be: 7:00AM 4:00PM 6:00PM (Gymnastics/Calisthenics – limited to 10 slots) See you guys!
We would like to apologize to everyone for this late announcement. We are installing a new pipe for the gymnastic rings which covers half the length of the main WOD floor. It should be usable by Thursday. It was specifically asked of the contractor that they should be finished cleaning early because we have classes, […]
MET CON For Time 3 Rounds of Cindy 25 Hang Squat Snatch (95/65#) 3 Rounds of Cindy 25 Kettlebell Swings (24/16kg) 3 Rounds of Cindy 25 Power Cleans 3 Rounds of Cindy
Dynamic Effort Shoulder Press 8 sets x 3 reps on 1 minute Moderate Weight Handstand Holds 3 sets x 30 seconds 3 RFT 40 Double Unders / 120 Single Unders 10 Chest to Bar Pull Ups 10 Push Ups
STRENGTH/SKILL Dynamic Effort Box Squats 10 sets x 2 reps on 1 minute Work up to a Moderate weight MET CON AMRAP 12 minutes 2-4-6-8…. Push Press (95/65#) Box Jumps (24/20″) If you spent your day anything like me: hiding under the covers all morning from the strong winds of typhoon Glenda, then I’m sure […]
Hi everyone, Due to typhoon Glenda (Rammasun) we are cancelling all classes today, July 16. If weather reports are correct we should be able to resume WODs tomorrow. Stay safe, stay dry, stay tuned!
7am Class will be CANCELLED tomorrow morning (Wednesday 16 July) Until further notice, all other classes will continue. Stay tuned for updates on class cancellation. Please take care everyone! Don’t want anyone to have to test their GPP in bad weather
5 Rounds 1a. Pistols, 3-5 reps per leg 1b. Hollow hold, 30 seconds AMRAP 10 minutes 10 Single Arm KB Overhead Lunges (16/12kg, 5 each arm) 10 Hang Power Snatches (95/65#)
Shoulder Press Find a Heavy 3 Reps 31-21-11 Burpees Horizontal Body Rows *11 minute time cap
5 Rounds: 1a. Weighted Lunges, 10 per leg 1b. 30 Second Hollow Hold AMRAP 5 minutes 10 Thrusters (95/65#) 10 Toes to Bar *rest 3 minutes AMRAP 5 minutes 10 Thrusters 10 Toes to Bar