July 31, 2016

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There will be NO CLASSES today.  The concrete is being stained.  Because of it requiring several days to cure and because of the amount of fumes, the box will reopen on Monday, August 1st.

July 30, 2016

Congratulations Jeff and Brittany! #happilyhickam

Congratulations Jeff and Brittany! #happilyhickam

There will be NO CLASSES today.  The concrete is being stained.  Because of it requiring several days to cure and because of the amount of fumes, the box will reopen on Monday, August 1st.

July 29, 2016

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There will be NO CLASSES today.  The concrete is being stained.  Because of it requiring several days to cure and because of the amount of fumes, the box will reopen on Monday, August 1st.

July 28, 2016

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There will be NO CLASSES today.  The concrete is being stained.  Because of it requiring several days to cure and because of the amount of fumes, the box will reopen on Monday, August 1st.

July 27, 2016

12977181_1027584597330121_5813170877710671935_oSTRENGTH
EMOTM for 14 minutes of:
Minute 1:  6 heavy hang power snatches (from above knee)
Minute 2:  8 dumbbell bench presses, unbroken

METCON
30-20-10 reps for time of:
– Deadlifts 185/123# (Int. 135/93)
– Calorie row
– Toes to bar

Post loads and time to comments.

July 26, 2016

13466352_1079392018765207_1422071561207100138_nSTRENGTH
Every 3 minutes for 15 minutes complete:
– 5 touch and go power cleans at 80% of your 1RM
*Catch each clean in quarter squat.  If you cannot do this unbroken, drop to a manageable weight.

METCON
3 rounds for time of:
10 dumbbell front squats 50/35# (Adv. 70/50)
10 dumbbell shoulder to overhead 50/35# (Adv. 70/50)
50 double unders
**10 Minute Time Cap

Post load and time to comments.

July 25, 2016

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METCON
AMRAP 15 minutes of:
7 D-ball ground to over shoulders 70/50#
14 pull-ups
21 air squats

CASH OUT
For time:
75 weighted sit-ups with 35/20# dumbbell
*Anchor your feet under 2 dumbbells.

Post rounds and reps and time to comments.

July 24, 2016

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METCON
AMRAP 24 minutes of:
3 bar muscle-ups (Int. 3 chest to bar pull-ups)
6 dumbbell  overhead lunges 45/25#’s
9 box jumps 24/20″
12 dumbell hang cleans 45/25#’s
15 calorie assault bike
18 push-ups
21 ab mat sit-ups

Post rounds and reps to comments.

July 23, 2016

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METCON:  PARTNER WOD-TEAMS OF 2
AMRAP 20 minutes of:
Row a 2k (switch out every 250 meters)
Then, with remainder of time:
15 slam ball to shoulder
15 front squats (115/73)

Post rounds and reps to comments.

July 22, 2016

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METCON
5 rounds of:

3 minute AMRAP of:
3 squat cleans 95/63#
6 push press
9 V-ups
*Rest 1 minute between rounds.

Post rounds and thirds of rounds to comments.