by Chris Coker | Nov 14, 2018 | WOD
WOD Mobility Foam Roll – 5 min Ankle Mobility – Coaches Choice Shoulder Mobility – Coaches Choice Conditioning 5x500M Row Rest 90 sec *During Rest, Complete: 10 Band Pullaparts 10 Hollow Rocks 10 Superman...
by Chris Coker | Nov 13, 2018 | WOD
WOD Strength Back Squat: 5 sets of 3 at 70%, Conditioning For time: 14 Lunges in Place 1 Shuttle Run (1= 10M down + 10M back) 14 Lunges in Place 2 Shuttle Run 14 Lunges in Place 3 Shuttle Run 14 Lunges in Place 4 Shuttle Run 14 Lunges in Place 5 Shuttle Run 14 Lunges...
by Chris Coker | Nov 13, 2018 | General Information, News, WOD
Friday Schedule: 530AM & 900AM CLASSES, 5PM Open Gym First Heat of the Club Championship Finals will start at 6 PM. IF YOU ARE ATTENDING, YOU NEED TO SIGN UP FOR A HEAT (registered participants only) – CLICK HERE If you can’t come on Friday, you need...
by Chris Coker | Nov 12, 2018 | WOD
WOD Strength Deadlifts: 7 sets of 3, building from 50% Conditioning Every 4 min. for 4 rounds (16 min. clock): 20 Wallballs (20/14) 20 Toes to Bar 50 Double Unders *Record time for each round. Add 1 sec for each uncompleted rep. Extra Strength Clean + FS: Every 90 sec...
by Chris Coker | Nov 11, 2018 | WOD
WOD 4 Rounds for time: 20 Cal on Bike/Row 6 C2B Pullups | R+ 3 Ring MU 3 Full Snatch (95/65 | R+ 135/95) 4 C2B Pullups | R+ 2 Ring MU 2 Full snatch 2 C2B Pullups | R+ 1 Ring MU 1 Full snatch *alt between bike and row, completing 40 cal on each. Extra Strength Snatch...
