THANK YOU! Together, we brought in $492 for the Red Cross!
Order form for Breanna’s tasty meals is on the main desk.
EMOM for 15 min
Min 1: 10 Weighted Box Steps (KB in each hand)
Min 2: 30 sec Plank
Min 3: 100m Run
Fun cashout options.
In case you missed it on Facebook, here’s Marcel talking about balls.
[youtube=https://youtu.be/6vpWHb7czoo]
Please cancel my 6am. Sorry for late notice.
WU Mob 15 WB and superman
EMOM for 15 min
Min 1: 10 Weighted 20 inch Box Steps (#35 KB in each hand)
Min 2: 30 sec Plank
Min 3: 100m Run
Fun cashout options.
100 m bear crawl
Thanks Shane fun workout good to be back after a few days off.
EMOM for 15 min
Min 1: 10 Weighted 20 inch Box Steps (#35 KB in each hand)
Min 2: 30 sec Plank
Min 3: 100m Run
Cashout options.
100 m bear crawl
WOD w/ 50# KBs @ 20″
100m Bear Crawl
2:04
30 Burpees for time
1:37
Fun wife-sesh with Joanna!
MOB + WU + 15 WBs + 15 Supermans
Group MOB
EMOM for 15 min
Min 1: 10 Weighted Box Steps (KB in each hand) – 30#
Min 2: 30 sec Plank
Min 3: 100m Run
Open Gym
9k Row
Tried to keep a 2:20/500m pace and 26-28 spm.
MOB + WU + 15 WB + 15 Superman’s
*note to self, do the wall balls when time allows for every class.
EMOM for 15 min
Min 1: 10 Weighted Box Steps 20# at 18′
Min 2: 30 sec Plank
Min 3: 100m Run
Cashout: Bear Walks – ouch!
Thanks for the great class Steph!
Open gym
Hang Power cleans x3
35-55-85-85-105
Then Blake suggested we try this…(thanks?!)
40 Mountain climbers
20 pull ups
40 squats
20 Russian KBS @ 53
40 box step overs
20 HSPU with 10# + abmat
40m sled push
12:50’ish?!
WOD
EMOM – 15 min
10 weighted box step ups @ 30# DB
30 sec plank
100m run
Crawled like a bear to finish it off…
Open Gym
Thanks to Mel for trying this Spartan Race-inspired WOD with me.
40 Mountain Climbers
20 Pullups
40 Air Squats
20 Russian KBS @ 70#
40 Box Step-Overs
20 HSPU
40m (20m x 2) Sled Push
Time: 12:13
MOB + WU + 15 WB + 15 Superman’s
EMOM for 15 min
Min 1: 10 Weighted Box Steps 15# in each hand at 18″
Min 2: 30 sec Plank
Min 3: 100m Run
Cashout: Bear Walks 100 M (5 lengths of gym)
Fun nooner…I was so relaxed at work this afternoon. Thanks Coach Steph.
Awesome job Jackie!
mob wux1+15 wall ball + 15 superman
group mob
EMOM for 15 min
min 1 weighted box step up 40#
min 2 30 sec plank
min 3 100 m run
cashout
100 grass hopper
Those grasshoppers look hard great job Gilles
wu wall balls, 15 @ 20#/10′ – kinda felt like learning them for the first time haha
WOD w/ 50# KB & 20″
Cashout: 100m bear crawl
OG: mostly just played around, did hand stand walks, some hspu, some really high box jumps that Mario was doing…some du, some stretching.
2 years as a member today, best decision I’ve ever made 😊❤️
Mob-WUx1-15WB-15Supermans
Group Mob&WU
EMOTM 15mins
1-weighted box step ups(20#&14″)
2-30sec plank
3-100m run
100m bear crawl
MOB + WU + 15 WB @ 8# + 15 Superman’s
EMOM for 15 min
Min 1: 10 Weighted Box Steps (KB in each hand) 12″ box with 20# KBs
Min 2: 30 sec Plank
Min 3: 100m Run
Cashout 200m Bear crawl and the remainder in grasshoppers!
EMOM for 15 min Scaled
Min 1: 10 Weighted Box Steps (KB in each hand) @ 35
Min 2: 30 sec Plank – Did Ring tuck sits
Min 3: 100m Run