WOD / Events

6
Jan

Monday, January 7, 2019


Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

Strength and Skill Schedule:
Monday: 1RM Back Squat
Tuesday: Ring Muscle Up Test Day
Wednesday: Strict Press
Thursday: 1RM Deadlift
Friday: 500 m Row Test
Saturday: HSPU
Sunday: Heavy Fran
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25 min to establish 1RM Back Squat

For Time:
3 Rounds
20 Wall Balls (20/14)
15/12 Calorie Row
10 Burpees over the medicine ball (must face the med ball and jump over the center of it)

Stagger Athletes 60-90 seconds

5
Jan

Sunday, January 6, 2019


Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

E3MOM 15
5 Hang Power Snatches @60-65% or 1RM Snatch

Should be touch and go. Athletes focus on cycling.

Conditioning:
6 Rounds
10 Power Snatches (75/55)
10 Burpees over the Bar

Shoulder Mobility

4
Jan

Saturday, January 5, 2019

Free Ring Muscle Up Clinic this Saturday, January 5th at 11:30 am. $10 for drop ins

Paralette Gymnastics Skills

5 Rounds
Rx (on paralettes): 5 Push Up w/ 3 sec. plank hold then max time L-sit
Fx (on plates): 5 Push Up w/ 3 sec. plank hold then max time support hold

Rest 2 mins between rounds

Conditioning:
EMOM 20
Min 1: 10 Toes to Bar (Fx: 7)
Min 2: Cal Assault Bike
Min 3: 10 C2B Pull Ups (Fx: Pull ups)
Min 4: Wall Ball Shots (20/14)
Min 5: Rest

Score is total cals and wall balls.

3
Jan

Friday, January 4, 2019


Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins 


Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

Strength:
Deadlift
E2MOM 14 Minutes
2@90% of 2RM

Conditioning:
5 Rounds
15 Jumping Air Squats to Box (24/20)
10 Hang Power Cleans (135/95) (Fx: 115/80)

Posterior Chain Mobility

2
Jan

Thursday, January 3, 2019


Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins


Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

Ring Muscle Up Development

4 Rounds
Rx+: 3 Strict + 6 Kipping
Rx: 1 Strict + 5 Kipping
Fx (C2B): 1 Strict + 5 Kipping + 5 Ring Dips
Scaled (PU): 1 Strict + 5 Kipping + 5 Assisted Ring Dips

Rest 2 mins between rounds
Coaches note: Athletes with requisite strength should be attempting muscles ups

AMRAP 14
200m Run
5 Push Press (165/115) (Fx: 115/80) (Rx+: 185/125)
10 HSPU (Fx: 7 HSPU) (Rx+ 4″ deficit)

1
Jan

Wednesday, January 2, 2019

Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins

Back Squat
E2MOM 14 Minutes
2@90% of 2RM

If athlete did not perform 2RM, perform these sets at 85% of 1RM

“Annie+”
25-20-15-10-5 (KBS)
50-40-30-20-10 (DU’s and sit ups)
Russian KB Swings (32/24) (Fx: 24/16)
Double Unders
Sit Ups

31
Dec

Tuesday, January 1, 2019


Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins


Tuesday, January 1st: 
-Noon WOD 50 Cap and Open Gym

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For Time with Partner:
12 Rounds
400m Run
5 Burpees Over Rower
5 DB Goblet Squat
10 DB Reverse Goblet Lunge

DB Weights: (50/35) (Fx: 35/20)

Partners split run 200m each. Partners alternate full rounds on DB movements.

5×5 DB Straddle Press (A)

30
Dec

Monday, December 31, 2018

As the clock ticks down and you think of all the things you accomplished this year. Be glad to have a whole new year of opportunities to accomplish even more. See you in the new year.

New Years’ Scaled Schedule

Monday: December 31st: 
-6am 7Fit
-6am WOD 25 and Open gym
-Noon WOD 50 Cap
-Open gym: Noon-5:30pm
-4:30pm WOD 25 Cap

Tuesday, January 1st: 
-Noon WOD 50 Cap and Open Gym

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Strength and Skill Schedule:
Monday: Power Clean EMOM
Tuesday: Partner WOD
Wednesday: Back Squat
Thursday: Ring Muscle Ups
Friday: Deadlift
Saturday: Paralette Skills/ EMOM20
Sunday: Hang Power Snatches

E2MOM 14
3 Touch and Go Power Cleans (ME)

AMRAP 15:
25 ABMAT Sit-ups
200m Row
15 Push Ups
10 C2B (Fx: Pull Up)
5 Bar Muscle Ups (Fx: C2B Pull-ups)


29
Dec

Sunday, December 30, 2018


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Strength:
12 Mins to Establish a 2RM Box Jump
*2 Feet Take off, No steping start

Conditioning:
Every 4:00 for 20:00
10/7 Cal Ski
100 m suitcase Carry 24/16
10 Push Press (115/80), (Rx+135/95)
10 Pistols (Rx+ KB pistols)