Category Archives: Workout of the Day

WOD 150306 (15.2)

Open WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute […]

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WOD 150305

Happy Open 15.2 Announcement Day!  Mobility for you Performance folks or Open Gym.  Work on a weakness!!  Essentials class will have 10-15 minutes of mobility after your warm up.
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WOD 150304

IMG_0047

Happy Birthday Kim!  To the love of my life that is my rock without whom none of this would be possible.  Thank you for our awesome kids and your never ending love and support as we grow this playground we call a gym!
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WOD 150303

Open 15.1 is officially closed!  Great work everyone!  15.2 gets announced Thursday night and then the schedule will remain the same for the coming weekend, however the only change will be a regular WOD for Sunday for those not redoing 15.2 or needing to get it done.
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WOD 150301 (15.1)

OnRamp begins Monday.  I’ll say this is the best month to join with all the extra energy in the gym with the Open going on, we work hard all year long and now everyone gets a chance to compete!  
15.1. You know the deal.
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WOD 150228

SATURDAY FREE CLASS at 8:30am
Regular Class: 9:30am
You can use the regular class to get in 15.1. If you are doing 15.1 DO NOT DO THE PRE-WORK for PERFORMANCE.  Your LAST chance will be Monday if necessary.  Sunday will be 15.1 day as well.  I recommend a rest day before hand and then listen to your […]

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Open WOD 15.1

Open 15.1 is here!
Essentials will do 15.1 Scaled version, Performance will be 15.1.
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell […]

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