Tuesday 8.20.19

Skill / Strength:  Focus Work Ring Muscle Ups or Dips   WOD:  7 Rounds:  7 Power Cleans  7 Bar-Facing Burpees  200 Meter Run  Suggested RX: (135/95)

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Monday 8.19.19

WOD:  AMRAP 20  30 Kettlebell Swings (53/35)  30 Push Presses (95/65)  21/15 Calorie Assault Bike  30 Toes to Bar    Cash Out:  Dumbbell Rows 5 Rounds of 10 Reps Each Side 

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Saturday 8.17.19

Bring Your Friends and Family to 9am Class!!! WOD:  Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Sandbag Run 75 Chest 2 Bar Pull Ups 400 Meter Team Sandbag Run 75 Strict Handstand Push Ups 400 Meter Team Sandbag Run    FRIENDS & FAMILY VERSION Teams of 3 2 …

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Friday 8.16.19

Rise and Grind!!!   SKILL/ STRENGTH:  Climbing in weight each set 10 Squat Cleans 8 Squat Cleans   6 Squat Cleans  4 Squat Cleans 2 Squat Cleans    WOD  AMRAP 15:  60 Double Unders  30/24 Calorie Row or 24/16 Calorie Bike  5 Power Cleans   5 Hang Squat Cleans  5 Squat Cleans 

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Thursday 8.15.19

Today is Friends and Family Day!!! (So, be on your best behavior.) Friends & Family Partner WOD  In 10 Minutes  400m Partner Wall Ball Carry  Then AMRAP  20 Hand Release Pushups  20 Partner Wall Ball Sit Ups   Rest 3 minutes   In 9 minutes  80/60 Calorie Row (switch every 20/15)  Then AMRAP  20 Toes …

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Wednesday 8.13.19

STRENGTH:  Deadlifts  Wendler Week 3  5 @ 75% of Base  3 @ 85% of Base  ME @ 95% of Base  (shooting for at least 1)  WOD:  AMRAP 16:  30 Single Arm Dumbbell Hang Clean and Jerks  200m Run  30 Single Arm DB Deadlifts  20 DB Facing Burpees  Suggested RX: (50/35)   Using one dumbbell, switch hands …

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Tuesday 8.13.19

STRENGTH:  Strict Presses  Wendler Week 3  5 @ 75% of Base  3 @ 85% of Base  ME @ 95% of Base  (shooting for at least 1)    WOD:  750/500m Row  15-12-9  Strict Pull Ups (Double the # for Ring Rows)  Calorie Bike  750/500m Row    CASH OUT:  3 Rounds:  10 Weighted Side Plank Dips (Right)  …

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Monday 8.12.19

Don’t Forget, this week we kick off Friends & Family Month! Every Thursday (5:30am, 6:45am, 9:00am, 4:30pm, 5:30pm, 6:30pm, 7:30pm)  & Every Saturday @ 9:00am, you can bring in your Friends, Family, Neighbor, Who-ever!  they can WOD for free and check out your 2nd home. Find out more and sign them up here!   STRENGTH:  …

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Friday August 9, 2019

If you missed ordering T-Shirts for The 4th Annual Ditano Day, now is your chance.   We are opening up a Re-Order until Wednesday August 14th.  -CLICK HERE-   WOD  30-20-10  Wallballs  Toes to Bar  Calorie Bike  Row Sub- 40-30-20  Ladies bike- 25-15-10  Toes 2 Bar sub= 30-20-10 Wall Ball sit-ups    Cash Out:  4 Rounds  …

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Thursday 8.8.19

WOD E2MOM24 1. 300M Run 2. 30 Kettlebell Swings (2,1.5) 3. 35/25 Calorie Bike 4. 90 Double Unders

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