Tuesday, 9 January 2018

Tuesday, 9JAN2018
Warm up 5 min Double Under Practice
Chippy Dippy
For time:
100 Air Squats
80 Hand Release Push Ups
60 Front Squats 75/55
40 Ring Dips
20 Overhead Squats 75/55

Monday, 8 January 2017

Unfortunately, many coaches are out this week. Even if no coach is available, a WOD will be posted.

For Monday:

"DT"
5RFT
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push Jerks (155/105)

First Foundations Class of 2018!

Join us for our first Foundations Class of 2018, on Saturday, Jan 6 from 0700-0900!

Saturday, 6 January 2018

2,000M Row (shoot for sub 8 minutes)
EMOM 10
5 pull-ups
10 push-ups
15 air squats

Friday, 5 January 2018

Deadlift
5-5-3-3-3

then, AMRAP 12
10 Box jumps
10 Kettlebell swings (53/35)
10 Push press (115/85)

Thursday, 4 January 2018

Happy New Year! We'll start regular classes and programming on Thursday, 4Jan.
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Saturday, 23 December 2017

Partner A)
Run 800m

Partner B)
Max tire flips while Partner A runs

Then switch. Get to 80 total tire flips, with one person flipping tires at a time.

If tire is too heavy, partners can work together to flip tire. Start with an 800m run and your combined 800m time is the amount of time you can flip the tire. Still get to 80 flips total.

Friday, 22 December 2017

For Max Reps at Each Station...

4 Rounds:
1 minute of Ring Rows
1 minute of Lunges
1 minute Handstand Hold
1 minute of Deadlifts (225/155#)

Thursday, 21 December 2017


5 Rounds for Time of:
8 Russian Kettlebell Swings (70/53#)
8 Push-Ups
--Rest 3 minutes--
5 Rounds for Time of:
8 Kettlebell Goblet Squats (70/53#)
8 V-Ups

Tuesday, 19 December 2017

12 min AMRAP:

25 pull-ups
50 burpees
100 overhead squats (45/35# barbell)
50 box jumps (24/20")
25 pull-ups

Monday, 18 December 2017

1) Build to a max on the following complex:

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk


2) For time:

1,000m Row

Saturday, 16 December 2017

Strength
Front squat 10-8-6-4-2

Then,

For time:

15 rope climbs (scale w/ 45 ring rows)

Friday, 15 December 2017

For time:

50 double-unders
40 sit-ups
30 box jumps (24/20”)
20 KB swings (53/35#)
10 strict handstand push-ups
20 KB swings (53/35#)
30 box jumps (24/20”)
40 sit-ups

50 double-unders

Thursday, 14 December 2017


3 rounds for time of:
400 meter Run
115-lb. power cleans, 12 reps
6 bar muscle-ups (scale w/ 12 pull-ups & 12 dips)

Tuesday, 12 December 2017


20 minute AMRAP:
8 overhead walking lunges (95/65#)
8 bar facing burpees
8 overhead walking lunges
8 chest-to-bar pull-ups

Monday, 11 December 2017

Snatch 1-1-1-1-1-1-1

Then...

2 rounds:

1 min sprint on Versa Climber for max distance