The big gym is back in business. I’ve been told to “be careful” with the new floor. Putting mats under the weights should help and reduce wear and tear. Warm Up: Warmy RDL’s 4x 4-6 reps 3121 – first # refers to the eccentric part of the exercise (muscle lengthens), second # refers to the […]

No WOD tomorrow. See you Wednesday.

For those showing up tomorrow we’ll meet in the studio again. Warm Up: Warmy Xfit WOD: “3,2,1” Bulgarian squats (15,25,35# plates/BW,10,15# plates) must perform 8 reps before switching legs. Set up boxes at 12″ height (get boxes from storage in the studio room) Burpees (after 10 burpees perform 10 abmat sit up’s) one rep = […]

The gym is closed for floor repair until next Tuesday. The next 3 WOD’s will be either outside or in the studio next to the weight room. Warm up: 800m run or 500m row (pick what’s available) Xfit WOD: AMRAP in 30 minutes of; 7 kettlebell swings (53#-Darren, bring the “pig”/30#) 14 push ups 21 […]

Warm up Warmy 3 rds of; 3 Wall walks 7 sit ups 9 squat jumps Xfit WOD: “Neil and Darren’s master championship WOD. 20 power cleans (95#/65#) 20 front squats 20 overhead press 20 front squats 20 power cleans EMOM 3 burpees 12 minutes cut off. Post results to comments.