Wednesday 8/9/2017
Strength: Back Squat 5X5 @ 75% 1RM We are back in action, thanks for the patience and welcome back. Join us celebrating Coach Sal’s 36th Birthday. Sal has been around […]
Author: CFP
Monday & Tuesday, 08/07/2017 & 08/08/2017
REMINDER: Gym will be closed Monday & Tuesday for annual instructor training. We will resume normal hours on Wednesday, 08/09
Friday 08/04/2017
Our Annual “Black Rhino” Hero WOD In Honor of FOS Mario Hernandez 155m Yoke Carry (Bodyweight) 24 HSPU 24 KB Snatches (53/35) 24 Wallballs (20/14) 24 Pistols 24 Pull Ups […]
Thursday 08/03/2017
WOD: Rowing Conditioning 30-20-10-20-30 Calories *rest half the time you worked between sets Post WOD: ROMWOD 20 – 25 minutes
Wednesday 08/02/2017
Strength: Shoulder Press 3 x 5 @ 80% WOD: Ascending ladder for 7 minutes: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power Cleans (155/105), […]
Tuesday 08/01/2017
Barbell Conditioning: EMOM 10 Minutes 1-5: 4 Snatches (135/95) Minutes 6-10: 4 Clean & Jerks (135/95) WOD: For Time 3 rounds Bergeron Beep Test 50/35 Calorie Row 3 rounds Bergeron […]
Monday 07/31/2017
Strength: Back Squat 5 x 5 @ 80% WOD: 5 Rounds 400m Run 15 Power Snatches (75/55)
Friday 07/28/2017
WOD: For Time: (Teams of 2) 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run… Partner […]
Thursday 07/27/2017
STRENGTH: Bench Press 1 x 5 @ 70% 1 x 5 @ 80% 1 x 5 @ 90% WOD: AMRAP 20 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps […]
Wednesday 07/26/2017
Skill/Strength: Power Clean 3 x 3 @ 70% Clean Pull 3 x 3 @ 80% Back Squat 3 x 3 @ 75% WOD: AMRAP 9 6 Pull Ups 9 Front […]