WOD / Events

Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.

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Snatch:
5 x 2 Pause Snatches (2 counts top of Knee)

EMOM 14:
Odd: 2 Back Squats at 80-86%
Even: 3-6 Muscle Ups, Fx:False Grip ring row with feet on box

Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.

Circuit:
4 Sets of:
1:00 Plank
15/12 Assault Bike Calories or Max of :40 s
10-12 Barbell Rows
:45-1:00 Front Rack KB Wall sit, Fx: BW Wall sit
Rest -:30 between movements, -1:30 between Sets

Tabata:
Kettlebell Swings 32/24, Fx: 24/16
Abmat Sit ups
Double Unders
KB Lunges 32/24, Fx: 24/16
(12:00 Total)
*Rotating

3 sets
20 Bulgarian Split Squats 10L/10R
10 Ring Rows (feet on box)

BRING A FRIEND A DAY COMMUNITY CHALLENGE!

Many members from the community have requested that we add Ski Ergs to our programming. We have heard your request and we are challenging you to help us grow our community.
 
Our challenge to the community is for everyone to bring a friend, family member or coworker to our “Bring A Friend Day” next Tuesday, April 24th. We will offer these friends a $50 discount (only $74) to register for Foundations. If we achieve this goal of 40+ friends throughout the day AND at least 10 register for Foundations, then we will purchase 5 Ski Ergs for the box.
 
You are in control of accomplishing this goal and shaping our community. Please share our BAF Day to your FB page and call/text friends to invite them.
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How bad do you want it?

For Time:

400 M Run
30 Chest to Bar Pull Ups, Fx: Pull Ups
30 Hang Power Clean 155/105, 115/80
400 M Run
30 Handstand Push Up 4″/2″ Deficit, Fx: games standard
30 Front Squat 155/105, 115/80
400 M Run
30 Toes to Bar
30 Push Jerk 155/105, 115/80
400 M Run

Finisher: Coaches Choice

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
Limited spaces, sign up now:
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Strength/Skill Schedule:
Monday: Strict Press
Tuesday: Run/Barbell/Gymnastics Chipper
Wednesday: Accessory Circuit
Thursday: Snatch
Friday: Handstand Push Ups
Saturday: Hero WOD “The Chief”
Sunday: Deadlift
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Strict Press:
5 @ 70%
3 @ 75%
3 x 2 @ 80%
*1RM Percentages

Beginners: 5 x 5 (A)

5 Rounds:
10 Ring Dips Fx: Push ups (RX+Use High Rings)
10 Deadlifts 135/95, Fx: 95/65
10 Front Rack Lunges 135/95, Fx: 95/65

Front Squats:
5 x 5 (A)

Rowing Intervals:
3 x 500m Row
Rest exactly 3:00

Score is slowest 500

 

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