Blog

2.22.2018
Join us for Friday Night Lights!!
L1 & F3
A: Metcon (No Measure)
Snatch progression; 10-15 mins
B: Metcon (AMRAP - Rounds and Reps)
20 min amrap;

30 air squats
200m run
30 kbs 53/35
200m run
30 t2b
200m run
30 push ups
200m run
30 pull ups
200m
C1: Skull Crushers (@3010; 4x10)
no rest
C2: DB Hammer Curls (4x10-12)
rest 1 mins
Sol Endurance
Track Workout (Time)
Meet at Phoenix College at 6:00am

2.21.2018

Level 1
L1:A: CS Activation
Crossover Symmetry - Activation
L1:B: Push Jerk (10 min emom; 1 Push jerk)
build to a tough single
L1:C: Metcon (3 Rounds for reps)
W/a partner for total reps; x3; rest 7 mins between

Buy in 500m for time(record this separately)

Then

Partner 1- 1 attempt max Thrusters 95/65
Partner 2- 1 attempt max Thrusters

***the bar must stay in motion to be considered a rep; once you rest with it or drop it then your attempt is complete
**Enter Thruster score here.
L1:C: Metcon (3 Rounds for time)
W/a partner for total reps; x3; rest 7 mins between

Buy in row 500m for time(record this separately)
Enter Row time here!

Level 1 Rx+L1+:A: CS ActivationCrossover Symmetry - ActivationL1+:B: Jerk (10 min emom; 1 Jerk)build to a tough sin...

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2.20.2018

Level 1
L1:A: Deadlift (6 min e2mom; 2 DL; 6 min emom; 1 DL)
build to a tough double; build to a tough single;
L1:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9-12...

HPC 135/95
Burpees

Level 1 Rx+
L1+:A: Hang Snatch at Knee (10 min emom; 1 Hang Snatch at knee)
build to a tough single
L1+:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9...

Alt db snatches 50/35
Box over burpees

F3
F3:A1: Trap bar DL (@30X1; 4x10)
build each set; no rest
F3:A2: CS Snow Angel (@2021; 4x10-12)
no rest
F3:A3: CS Archer (@20X1; 4x10-12)
rest 60 secs
F3:B: Metcon (AMRAP - Reps)
9 min ascending amrap

1-2-3-4...

Cal ab
Burpees

Sol EnduranceSE:A: Weighted Pull-ups (@22X1; 4x3(3reps), 5x2(2 reps))all sets working; if you don't have pull ups do CS ATYT@3020; 5x8; rest 2 min...

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2.19.2018

Modified Classes:
6:00am, 9:00am, 4:15pm, 5:15pm classes only!

Level 1
L1:A: Back Squat (10 min emom; 1 Back squats@20X1)
build to a tough double
L1:B: Metcon (5 Rounds for reps)
5 Rounds for total reps

Min 1-Max pull ups
Min 2-Max t2b
Min 3-Max wall balls 20/14
Min 4-rest

***choose sustainable numbers

Level 1 Rx+
L1+:A: Clean (10 min emom; 1 Clean)
build to a tough
L1+:B: Metcon (5 Rounds for reps)
5 Rounds for total reps

Min 1-max c2b
Min 2-max t2b
Min 3-max wall balls 20/14
Min 4-max cals ab

***choose sustainable numbers

F3F3:A: Metcon (No Measure)Calf and ankle mobility; 5-10 minsF3:B: Reverse cross step lunges (@20X1; 5x10/leg)Db reverse crossover lungesbuild each set; rest 60 secs between setsF3:C: Metcon (5 Rounds for reps)5 Rounds for total r...

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2.17.2018

Monday, 2.19.2018 Schedule:
6:00am, 9:00am, 4:15pm, 5:15pm classes only
Level 1
L1:A: Metcon (Time)
In teams of 2 complete:

8 Rounds

25 KBS 53/35
20 Thrusters 95/65
12 pull ups
200m run

40 min time cap

Rx+

Kbs 70/53
Thrusters 115/80

F3
F3:A: Metcon (AMRAP - Reps)
5 Rounds for total reps

Min 1- max box jumps or step ups 24/20
Min 2- max Russian twists
Min 3/4/5-200m fw 53/35
Min 6- rest

2.16.2018

Monday, 2.19.2018 Schedule:
6:00am, 9:00am, 4:15pm, 5:15pm classes only

Level 1
L1:A: Hang PC at Knee (10 min emom; 2 HPC at knee)
build to a tough double
L1:B: Metcon (Time)
For time

30 T2B
30 PC 135/95
15 T2B
15 PC

Level 1 Rx+
L1+:A: Hang PC at Knee (10 min emom; Hang Clean at knee)
build to a tough single
L1+:B: Metcon (Time)
For time

30 GHDSU
30 PS 135/95
15 ghdsu
15 PS

F3
F3:A1: Romanian Deadlift (@30X1; 5x8)
all sets working; no rest
F3:A2: CS - ATYT (@2020; 5x10-12)
rest 60 secs
F3:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

15 Kbdl 35/26 int 44/35 adv 53/35
15 Kbs
15 Sit ups/v-ups

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

2.15.2018

Monday, 2.19.2018 Schedule:
6:00am, 9:00am, 4:15pm, 5:15pm classes only

A: Metcon (No Measure)
C&J progression; 10-15 mins

B: Metcon (AMRAP - Rounds and Reps)
10 min Cindy
Rx+
7 c2b pull ups
7 pistols total
7 hspu

C1: Skull Crushers (@3010; 4x10)
no rest
C2: Flutter Kicks (4x50-75)
rest 1 mins

Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

2.14.2018

Monday, 2.19.2018 Schedule:
6:00am, 9:00am, 4:15pm, 5:15pm classes only

Level 1
L1:A: CS Activation
Crossover Symmetry - Activation
L1:B: Push Jerk (10 min emom; 2 Push jerk)
build to a tough double
L1:C: Metcon (8 Rounds for time)
For time; x 8; rest 1 min between round

10 Sh2oh 115/80
8 front squats
1 shuttle run

Level 1 Rx+
L1+:A: CS Activation
Crossover Symmetry - Activation
L1+:B: Push jerk + split jerk (10 min emom; 1 Push Jerk+ 1 Split Jerk)
build to a tough complex
L1+:C: Metcon (8 Rounds for time)
For time; x 8; rest 1 min between round

10 Sh2Oh 135/95
8 OHS
6/4 cal row

F3F3:A: CS ActivationCrossover Symmetry - ActivationF3:B1: Shoulder Press (@3011; 5x8)no restF3:B2: Hollow Rock Hold (60 sec; x5)rest 60 secF3:C: Metcon (AMRAP - Reps)3 Round...

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2.13.2018

Monday, 2.19.2018 Schedule:
6:00am, 9:00am, 4:15pm, 5:15pm classes only

Level 1
L1:A: Deadlift (12 min e2mom; 3 DL)
build to a tough triple
L1:B: Metcon (Time)
For time

21-15-9

Hpc 115/80
Bar facing burpees

Level 1 Rx+
L1+:A: Hang Snatch at Knee (12 min e2mom; 2 Hang Snatch at knee)
build to a tough double
L1+:B: Metcon (Time)
For time

Hpc 155/105
Bar facing burpees

F3
F3:A1: Monster walks (4x75')
no rest
F3:A2: CS Snow Angel (@2021; 4x10-12)
no rest
F3:A3: CS Archer (@20X1; 4x10-12)
rest 60 secs
F3:B: Metcon (Calories)
30/30 ab; x 8; record total cals

Sol Endurance
SE: Metcon (Time)
4 Rounds For time

Run 800m
15 side to side on 6' bar
15 burpees
30 v-ups

Competitors
omp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

2.12.2018

Monday, 2.19.2018 Schedule:
6:00am, 9:00am, 4:15pm, 5:15pm classes only

Level 1
L1:A: Back Squat (10 min emom; 2 Back squats@20X1)
build to a tough double
L1:B: Metcon (AMRAP - Reps)
Every 3 mins for 15 mins complete

9 pull ups
15 t2b
21 wall balls 20/14

Level 1 Rx+
L1+:A: Hang Clean Above the Knee (10 min emom; 2 Hang Clean above knee)
build to a tough double
L1+:B: Metcon (AMRAP - Reps)
Every 3 mins for 15 mins complete

12 c2b pull ups
18 t2b
24 wall balls 20/14

F3
F3:A: Metcon (No Measure)
Calf and ankle mobility; 5-10 mins
F3:B: DB alternating steps ups (@20X1; 5x10/leg)
Db alt. steps ups
build each set; rest 60 secs between sets
F3:C: Metcon (AMRAP - Rounds and Reps)
12 min amrap

20 ring rows
15 sit ups
10/7 cal ski
5 burpees

Int/adv

20 pull ups20 T2b20/...

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Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM