Tuesday 7.16.19

Row, Bike, or Ski 1:40 on :20 off x 9 (2 min rest after 5th round) Post Average Meters to Comments. WOD Guidance If you know you know. Great test today. See what you can hold. Question of the Day Box Brief Coach Kathleen is coming at’cha dropping some knowledge...

Monday 7.15.19

Chunky Monkey OT5M x 4: 15 Thrusters @ 95/65 or 10 Thrusters @ 135/95 400m Run 15 Pull-ups or 10 Chest to Bar Pull-Ups or 5 Bar Muscle Ups Post Fastest and Slowest Rounds to Comments. WOD Guidance Lots of choices today! You’re going to get some rest today so...

Saturday 7.13.19

Oat of this Swirled AMRAP 20: 10 Hang Power Cleans 10 Front Squats 10 Burpees 200m Run Rx @ 95/65 Post Times to Comments. WOD Guidance Steady grind today. Settle into a pace and have some fun! Box Brief See you tomorrow at 9am for Coach Angela’s last class! Stay...

Friday 7.12.19

Push Press 5 x 5 Then… Mississippi Mud 5 rounds of: 21 Deadlifts 12 Push Press Rx @ 115/80 Post Loads and Times to Comments. WOD Guidance Go across or climb on the strength portion of class. All barbell all the time on the metcon. No need to sprint on the first...

Thursday 7.11.19

Today is Bring a Friend Day! Unicorn Magic Teams of 2 AMRAP 25: 3-6-9-12-15… Row Calories Kettlebell Swings 53/35 Wall Balls 20/14 Full Rounds Then Switch. Post Team Names and Scores to Comments. WOD Guidance You know the drill. You go I go. Make it happen. Go hard in...

Wednesday 7.10.19

Purple Cow 50 Burpees Directly Into… “Annie” Directly Into… 50 Burpees Annie = 50/40/30/20/10 Double Unders and Sit-ups Post Times to Comments. WOD Guidance Pace out the first set of burpees. Breathe on the sit-ups Find a modification on the...