WOW #8

Ok we have been doing this for 2 months now. Just want to check and make sure everyone is still wanting this to continue. I am starting to see the same names on the board so we are going to start to introduce some of the more advanced exercises if no one else is gonna play lol. 4 Min. AMRAP: 10 GHD Sit Ups 20 BB Thrusters...

Sign Up for Yoga and Outings

I have some openings for workers in Childcare. If you are interested please let me know they will start in July. Monday, Wednesday, and Thursdays will be the days of choice. Please let me know ASAP. I am thinking of starting to put together more outings and get togethers (Rock Climbing, Shooting, Paddle boarding etc.) I’d like to get some suggestions from you guys and also get an interest check. If you’d like to do these things please post to comments. I want to remind everyone to sign up for the yoga classes this weekend. It will be a great class, and well worth the cost and your time. If you haven’t picked up your shirts yet please do so this week. 3 Rounds for Time: 200 m Run 20 Squat Cleans 95/65 20 Double Unders (Mod will be 30 Lateral...

Strength and Endurance WOD’s 6/24 – 6/30

Endurance WOD’s: #1. 3 x 1 Mile / 3:00 Rest #2. Tabata Row #3. 10 k TT Strength WOD’s Wendler Week 4. This is a de loading week. We will retest maxes next week and start an 8 week cycle the week after that.   #1. Shoulder Press 5 @ 40% 5 @ 50% 5 @ 60% 5 x 15 Dips 5 x 10 Chin Ups   #2. Deadlift 5 @ 40% 5 @ 50% 5 @ 60% 5 x 12 Romanian DL 5 x 15 Hanging Leg Raises   #3. Clean 5 @ 40% 5 @ 50% 5 @ 60% 5 x 15 Shrug 5 x 10 DB Row   #4. Back Squat 5 @ 40% 5 @ 50% 5 @ 60% 5x 15 Weighted Step Ups 5x 15 GHD Sit...

Warm Up 6/24 – 6/30

40 Calorie Airdyne 20 Leg Swings 10 Inch Worms 1:00 Pigeon Pose 20 PVC Pass Through 10 Skin the Cat 20 Goblet Squats