March 27

03282016 WOD


Great Job to our all of our amazing members who took on the big bad Open!

This week, be prepared for it all. Friday is a monster, so we hope no one is bored with super Fridays.

Starting next week 4/4/16 we will be running several fitness test to establish a reference point for improvement. Areas to be tested include strength, power, technique (skill), aerobic endurance, metabolic conditioning and more. This going to be great for demonstrating massive gains! Having a point to refer to makes training with purpose, simple.
Possible tests…
1-5 rep max of any of the following lifts (there will be 3-4):
Back squat
front squat
overhead squat

strict press
push press


power clean
full clean

clean and jerk

max pushups
max pullups
max situps

1 mile run/row
800 meter run/row
400 meter run/row

There will also be a house bench mark WOD that will test you across the fitness spectrum. we will be retesting every 8 weeks. Fun Stuff!

3/28/2016 WOD

Every 4 Minutes x 6
Heavy Complex
Hang Squat Clean + Push Press + Jerk + HSQ
40 Doubles *scale 80 singles or 40 attempts
10 GHD situps or 20 situps

Partner up
For Time:
100 calorie row
partner 15 box jumps


You may also like

Member Spotlight Nathan Erskin

Member Spotlight Nathan Erskin

Over 40 Classes Offered Per Week

Over 40 Classes Offered Per Week
{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Subscribe to our newsletter now!