Warm Up: Warmy+ 3 sets of; 5x5x5 of wall ball cleans, push up’s and 5 sec hold handstands + run baseline to baseline in between sets. Xfit WOD: 5 squat cleans (115/75) 5 squat cleans 15 wall ball cleans 5 squat cleans 15 wall ball cleans 20 HRPU’s 5 squat cleans 15 wall ball cleans […]

Friendly reminder to please sign up for our “class.” As the weather turns and we start working out inside more, it’s important we prove to the Y there’s a reason we need the big gym for space purposes. Thanks. That said, we’ll be working out in the gym tomorrow, temps at 5am is mid 20’s. […]

I’ve been told, because of some remodeling efforts, we need to move our gear from the cycling studio to the gym closet (where it use to be stored.) We need to make sure this request is complete by Friday. So my thought is to take advantage of tomorrow’s weather and work outside and the gear […]

Warm up: Warmy+ 5×5 RDL’s + barbell rows – 20 jumping jacks in between sets. Xfit WOD: 1,1,2,3,5,8,13,21,34 of; HRPU’s Front squats (105/75) 5 reps Push press (105/75) P1 starts on HRPU’s while P2 starts on squats. Each athlete completes their Rx’d rep count then switch. When the Rx’d rep count is accomplished, perform 5 […]

Warm up: Warmy+ Run 1 mile to warm up Xfit WOD: 84-54-22 Reps for Time Burpees Push-Ups Sit-Ups Air Squats Perform 84 repetitions of each movement, then 54 reps of each movement, then 22 reps of each. Complete all 84 Burpees before moving to the 84 Push-Ups, etc. One athlete working at a time and […]