(910) 579-9348

October 14, 2019

REMINDER 10/22 Barbells for Boobs 5pm to 730pm

If you have a business and feel led to donate an item to this event for raffle we would welcome the thought!

Todays Schedule:

6am/8am/9am/630pm WOD

SPIN 530pm

Coaches Choice workout at 530pm

Open Gym 530 to 730

Spend 15 Minutes working on Ground to Overhead (Snatch or Clean and Jerk)

then….

20.1

10 Rounds for Time

8 Ground to Overhead (95/65)

10 Bar Facing Burpees. Time Cap 15 Minutes

Spend 15 Minutes working on Ground to Overhead (Snatch or Clean and Jerk)

then….

20.1

Ground to Overhead (95/65)

10 Bar Facing Burpees.

Time Cap 15 Min.

Work on Ground To Overhead

then….

20.1



October 11, 2019

Birthday Boy!

Todays Schedule:

6am/8am/9am WOD

Open Gym 430 to 630pm

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps
5 Power Clean and Jerks
1st 6 Rounds: empty barbell
2nd 6 Rounds: add weight
3rd 6 Rounds: add weight
4th 6 Rounds: add weight”

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95”

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105


October 10, 2019

Todays Schedule:

6am/9am WOD

8am SPIN

Open Gym 530 to 7pm

“Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

“Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
75/55”

“Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
115/85


October 9, 2019

MARK YOUR CALENDARS The 9th ANNUAL B4B is 10/22/19!

Todays schedule:

6am/8am/9am WOD

Coach Rebecca’s Bday WOD at 530pm with the WODFATHERS

NO 630pm Class today!

Open Gym Time available during class times.

 

 

““Mermaid Man”
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups
100′ Walking Lunge After Each Round (50/35)”

““Mermaid Man”
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups
100′ Walking Lunge After Each Round (50/35)”

““Mermaid Man”
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups
100′ Walking Lunge After Each Round (50/35)”