Workout of the Day

If I see thrusters one more time…

Thrusters – 2RM

15-12-9 reps
Thrusters (115/80#/65%)
C2B Pullups

15-12-9 reps
Burpee Box Jumps (24/20″)
Squat Cleans

Two wods, back to back. Never go to failure. Break up reps before you need to. And smile!!

IMG_5221

Do all the girls!

With a partner,

21-15-9 reps
Deadlifts (225/155#)
Power Cleans (135/95#)
Thrusters (95/65#)
HSPU (2x Pushups)
Ring Dips
Pullups

After each set, 50 Wall Balls

*One bar per team

Nat with 2 PRs - Rx handstands and a clean PR

Nat with 2 PRs – Rx handstands and a clean PR

15.4

15.4 HEAT LIST

We have reserved 5 Bridges Restaurant in Riverview for March 27th, immediately following the last Open WOD. They need to know how much awesomeness is coming, so I’ll put up a sign-up sheet on the warm-up board. Please sign up before next Friday.

Regular Class

Bench Press
5 x 4 sets @ 80%

3 rounds
15 Cal Row
10 Burpees over Rower

*8 min cap

Compare to June 18/14

15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

All athletes and judges – please watch this video before arriving at the gym.

If you plan on scaling, just let your judge know before the workout begins.

Member Stories

Check out some of our amazing members and their stories. If you have friends or family that would like to start their story, we have a Prep Course coming up on March 31.

Be sure to come by the gym tonight at 9pm for the announcement of 15.4. What’s it going to be?

Shoulder Press
10 x 4 sets @ 65%

Overhead Weighted Situps
5 x 3 sets

Cashout: Accumulate 3 min in a plank

If you like the pictures taken at the games (like the one below), they are available for purchase on http://alyssamartinphotography.shootproof.com/event/1233721/view

Joanna is sitting 22nd in the Maritimes!

Joanna is sitting 22nd in the Maritimes!

More thrusters

Registration is open for Friday night. Please book your spot before 9pm Thursday.

EMOTM for 5 minutes
1 Power Clean + 2 Thrusters (build up to WOD weight)

5 rounds
7 Power Cleans
3 Thrusters (135/95#/70%)

Balls for everyone!

Balls for everyone!