(910) 579-9348

August 16, 2019

Todays Schedule:

6am/8am/9am WOD

7am LAST SUMMER BOOTCAMP WORKOUT

Open Gym 430 to 630pm ONLY

LAST DAY OF SUMMER KIDS CAMP

“Front Squat Build to Heavy 1 Rep                                                             

“Jack Squat”
21 – 15 – 9
Front Squat (115/80)
Kettlebell Swings (53/35)
400 Meter Run”

“Build to Heavy 1 Rep Front Squat                                                                 

“Jack Squat”
21 – 15 – 9
Front Squat (115/80)
Kettlebell Swings (53/35)
400 Meter Run”

“Build to 1 Rep Max Front Squat                                                            

“Jack Squat”
21 – 15 – 9
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run”


August 15, 2019

Today Schedule:

6am Meet at Pier Parking Lot for a RUNWOD. (Gym Closed during this time)

8am SPIN

9am WOD

Open Gym 10 to 11am or 530 to 7pm

KIDS CAMP 9 to 12

““Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups”
““Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups”

““Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups”

““Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups


August 14, 2019

Todays Schedule:

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

7am Bootcamp

530pm Wodfathers Workout

Open Gym 10 to 11am or 530 to 730pm

KIDS CAMP 9–12

CF1: Work on Power Snatch Form and Technique for 15 Minutes prior to Metcon

“Power Snatch
Build to a Heavy Single
“Bunny Hop”
AMRAP 8:
6 Power Snatches
18 Bar Hop Overs”

CF EXPRESS:

10-9-8-7-6-5-4-3-2-1 then 1-2-3-4-5-6-7-8-9-10

SA Snatches and Burpees DB Hop Overs

Spend 15 Minutes Building up to a Heavy 3 Rep Power Snatch

“Power Snatch
Build to a Heavy Single
“Bunny Hop”
AMRAP 8:
6 Power Snatches (95/65)
18 Bar Hop Overs”

Take Time to Build to a 1 Rep Heavy Power Snatch

“Power Snatch
Build to a Heavy Single
“Isabel”
For Time:
30 Power Snatches (135/95)”


August 13, 2019

Todays Schedule:

6am/9am/530pm/630pm WOD

6am/8am SPIN

Open Gym 10 to 11am or 530 to 730pm

KIDS CAMP 9 to 12

““Mountain Dew”
4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
1 Rope Climbs”

““Mountain Dew”
4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
1 Rope Climbs”

““Mountain Dew”
4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs”


August 12, 2019

Todays Schedule:

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

7am Bootcamp (last week of summer bootcamp)

530pm Coaches Choice Workout

530pm SPIN

Open Gym 10 to 11am or 530 to 630pm

KIDS CAMP STARTS TODAY!

““Sleep Walk”
Teams of 3:
7 Minute AMRAP:
150/100 Calorie Row
Max Overhead Squats
Rest 3 Minutes
6 Mininute AMRAP:
120/80 Calorie Row
Max Hang Squat Cleans
Rest 3 Minutes
5 Minute AMRAP:
90/60 Calorie Row
Max Thrusters “

““Sleep Walk”
Teams of 3:
7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans (95/65)
Rest 3 Minutes
5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters (95/65)”

““Sleep Walk”
Teams of 3:
7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters (135/95)”


August 10, 2019

TEAM OF 2:
Partition Reps as you choose.

80 KBS

60 Goblet Squats

40 Pull-ups

20 KB Deadlifts

150 Cal Row

20 KB Deadlifts

40 Pull-ups

60 Goblet Squats

80 KBS

 

TEAM OF 2:
Partition Reps as you choose.

80 KBS

60 Goblet Squats

40 Pull-ups

20 KB Deadlifts

150 Cal Row

20 KB Deadlifts

40 Pull-ups

60 Goblet Squats

80 KBS

TEAM OF 2:
Partition Reps as you choose.

80 KBS

60 Goblet Squats

40 Pull-ups

20 KB Deadlifts

150 Cal Row

20 KB Deadlifts

40 Pull-ups

60 Goblet Squats

80 KBS

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