Do you have an injury (either minor or more serious)? Do you have a pre-existing condition or physical limitation that may prevent you from safely performing some of the movements we do? Did you tweak something in a class a few days ago? Is there a part of your body that just doesn’t feel right but you’re not sure what might be wrong?
If you can answer yes or maybe to any of the questions above then you NEED to make your coach aware before class starts. Not just at one class, but EVERY class you attend. We have 13 well trained coaches that can help modify any of the workouts or movements to ensure that you are moving safely and do not cause further problems (or new ones). While injuries sometimes happen, we would like to minimize these instances and keep you all healthy and WODing for many years to come. Don’t be a WOD hero and try to push through pain or injury – make sure you can WOD another day and allow us to help you get there.
If you check the workout and think “oh my shoulder, knee, hip, back, elbow, ankle, calf etc will be fine”, please tell the coach about your injury/limitation anyway. We want to make sure we can prevent any issue from getting worse. Whether you have the same coach for every class or a different one every class, make sure you tell us every time. Just a gentle reminder if you’ve told us before so we make sure we consider all options for the particular WOD that day or if we have not had the privilege of coaching you yet. Please give us a detailed description so we can make the best choice.
Thank you for helping us help you!
Good Mornings
5-5-5-5
AMRAP in 10 min
10 Pullups
10 V-snaps
10 Russian KBS (70/53#)
Please cancel my 6am. Thanks.
Sorry for short notice but please cancel my session this morning 6am. Thanks.
Good Mornings
5-5-5-5
55#-75#-85#-95#
WOD Rx’d
7 rounds + 5 pullups
Fun class! It amazes me to see the energy at 6am..great job everyone!
Mobility
WU x 1 + 15 KBS @35#
Group Mobility & WU
Strength: Good Mornings
5-5-5-5
55-60-65-70#
WOD: AMRAP in 10 min
10 Pullups (scaled to ring rows)
10 V-snaps
10 Russian KBS (40#)
Total: 7 rounds + 10 pullups
Thanks Patrick. Good job everyone!
WUx1 15KBS @#50
Good Mornings
5-5-5-5
45×10
65-85-95-110
WOD Rx’d
5 rounds 9V-snaps
WOD Rx
5+5 v-snaps
Good Mornings x 5
55-75-85-95
WOD
AMRAP 10 minutes
10 Ring Rows
10 Situps
10 Russian KBS (53#)
Total: 6 rounds + 7 Ring rows
Cashout: 1 min plank (unbroken 😀 )
Good Mornings x 5 to 125#
WOD as Rx’d
6 rounds + 8 Pullups
…dem v-snaps
Good Mornings
5-5-5-5
115-135-155-165
WOD Rx’d
6 rounds + 5 RKBS
Great work am folks!
WU x 1 + 15 KBS
Group Mobility
Strength: Good Morningsx5
65-95-115-125
WOD Rx: AMRAP in 10 min
10 Pullups
10 V-snaps
10 Russian KBS (70#)
Total: 6 rounds + 6 pullups
mob wux1 + 15 KBS
group mob
good morning
65×5 85×5 105×5 105×5
AMRAP in 10 min
10 pull up ( ring row)
10 v snap (sit up)
10 Russian KS 60#
7 round 9 sit up
cash out 2 min plank
Good Mornings x 5
45-55-65-75
WOD: 10 Minute AMRAP
10 pull ups
10 v-snaps
10 russian KBS @ 45#
4 Rounds + 3 PU.
Once again (sigh), Pull ups are my downfall.
Cashout: 1 min. plank
Mob, WU, 15 KBS 35#
Group mob/WU
Good Mornings x5
65 – 75 – 85 – 95
WOD
AMRAP 10 minutes
10 ring rows
10 sit-ups
10 Russian KBS 53#
6 rounds 6 ring rows
Should have gone heavier on the KBS.
Cash out – plank 1 minute (unbroken)
Good mornings x5
55-65-75-85#
WOD Rx:
5 + 7 v snaps
Thanks Amanda 🙂
Mob
WU x1
15 KBS
Group Mob
Good Morning
WU @ 35#
45(5)- 55(5)- 65(5)- 75(5)
AMRAP 10mins
10 RingRows
10 Situps
10 Russian KBS (45#)
Total: 6 rounds and 5 KBS unbroken
Cashout: 1 min plank unbroken
Good morning x 5
20# – 25# – 30# – 35#
WOD
AMRAP 10 minutes
10 Ring Rows
10 Situps
10 Russian KBS (35#)
5 rounds + 10 ring rows + 1 situp
Good mornings
5 – 5 – 5 – 5
35# WU – 40# – 45# – 50# – 55#
WOD: AMRAP 10 min
10 pullups (ringrows)
10 V snaps
10 Russian KBS @ 53# (first time using this weight, thanks to Kevin! :))
5 rounds + 10 V snaps
Good Mornings
5-5-5-5
# 25-30-35-40
AMRAP in 10 min
10 Pullups scaled to ring rows
10 V-snaps
10 Russian KBS (70/53#) #40
5 rounds + 10 Ring rows
Front Squats x2
85-95-105-115-125-135
WOD:
AMRAP 10min
10 Pull-ups
10 V-snaps
10 Russian KBS @53#
5 6 Pull-ups Rx