4 rounds of:
10 1,2 Touch
10 BB Press
14 Lateral Lunges
6 Chin Ups
20 Front Squat 135/95
10 Toe To Bar
*20 min Cap
20 Front Squats TBD
10 Hanging Knee Raise
*20 min Cap
1 min Couch Stretch
30 sec Calf Stretch
1 min Pike Stretch
Tomorrow we plan on heading down to the gym to get a work out in. We'll be down there from 10 to about 11:30, if you guys want to join us for a redo on 14.5, please feel free to come join in! Spread the word...
In teams of 3 each member of the group will take their turn completing the task while the other two members are flipping the tire as many times as possible. When the member returns from their task, the next member will complete the SAME task, and then then last member will do the same before moving on to task 2. (The entire time there will be 2 members flipping the tire with a running rep count throughout the entire workout).
You all know what we're getting into! Let's get after it and 14.5 everything we've got. This is going to be fun!!! If you're not signed up for the Open you have an optional 15 min cap you can utilize, but again, that's optional... Let's GO!!!!
The last WOD will be announced tonight and again, we'll be doing it in EVERY class on Friday. Saturday ill be available at 9 AND 10 but there will be an optional WOD as well and if you need to make it up/redo it, get with me and we'll figure out a time for Monday. Next week we'll restart our OLY Program and look forward to our sister affiliates Competition the Spring Smasher, the Dirty Dozen and Slaughterfest in April. Keep up all the hard work!!!
Today's workout will be different for each class. Choose wisely!!! lol Now the moves will be the same, the reps will be the same BUT the order you perform each exercise will be determined by the cards I draw. Sound fun? It is! We will draw one card every 15 seconds for my athletes that want a challenge, if the pace is a little too fast you have the option of going every 30 seconds which will still make for an extremely challenging WOD. Let's have some fun!!!
Alright you guys, this is the LAST week of the Open! Keep up all the hard work, so far it has been a blast. A lot of you been challenged, push out side of your comfort zone, found the importance of refining your skills and have set a lot of PR's. I'm extremely proud f how each and every one of you have risen to the occasion and have gotten after these workouts. To see ALL of you getting better, setting goals, reaching them, getting stronger, faster, and just becoming a bunch of bad asses, gets me pumped. Keep all of your hard work, it's definitely paying off!!!
Just a heads up and FYI, we will be doing the workout at 11 a.m. and plan on being there for an hour or so. If you want to come down and do it/redo it, feel free to come get warm, set up your stuff and jump in a heat. The more the merrier. JUST be aware that we (trainers) are there to workout, we will answer questions, give tips and hang out BUT we are there trying to get a good score on our Open WOD. Hope to see you there!!!
Come on down this morning and celebrate Shannon K's cake day with a fun WOD! You can ALSO do your Open 14.4 WOD if you haven't done it. Today is going to be filled so let's get this weekend started right!!!
If you guys are signed up for the Open, watch the video and get familiar with the format. It helps if you guys come knowing what to expect! If you're not signed up for the Open you'll be doing a different work out listed below. Let's get after it!!!
We have a challenging EMOM today, we'll rest for a little while, get set up and get after 5 rounds of an after party.
We've got a LONG workout today, so come prepared to get warm quickly, get some lifting in and hit the ground running! ALSO--> wear your running gear (i.e shoes, bright colors and cold gear).
Hey you guys, great job this past week! I've been able to witness a lot of new PR's, great intensity and our community growing. ALSO--> Nice job at the runs this weekend, a lot of our athletes got together and were able support some great causes. Getting healthy and helping out others at the same time, that's what I'm talking about!
NEXT--> after the Open ends, we look forward to two events in April, our sister affiliates event, The Spring Smasher on April 12th and the Dirty Dozen on April 19th. These are going to be two awesome events, so get yourself signed up! Let's have another great week.
Click to set custom HTML