Blog

WOD 12/24/16

Strength 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70%   Conditioning 21-15-9: Squat Cleans, 135/95 Ring Dips

Posted in | Comments Off on WOD 12/24/16

WOD 12/21/16

Strength FS/BS: 4×2/4 @ 94% of Monday   Conditioning 5RFT: 20 Calorie Row 10 Thrusters (115/85#)

Posted in | Comments Off on WOD 12/21/16

WOD 12/20/16

Barbell 5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec.   Conditioning 2RFT: 15 Calorie Row 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 Calorie Row Rest 1:00

Posted in | Comments Off on WOD 12/20/16

GoFit 12/14/16

3 Rounds of: 20 Dumbbell Step ups 25 Sit-ups 20 Dumbbell Lunges 25 American Kettlebell Swings Buy out: 200 Single Unders or 100 Double Unders

Posted in | Comments Off on GoFit 12/14/16

WOD 12/13/16

Barbell 3X2 Hang Clean + Jerk (below the knee) @ 70%   Conditioning 1500m Row 100 DU 50 Split Jumps 100 DU 1500m Row

Posted in | Comments Off on WOD 12/13/16

GoFit 12/9/16

EMOM 14:00 Even: 15 Air Squats Odd: 15 Ring Rows

Posted in | Comments Off on GoFit 12/9/16

WOD 12/6/16

Barbell Low Hang Snatch (2″ from floor): 4X2 @ 85%-90% Conditioning 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 50/40 Cal Row 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75/55), 7 Pull-ups, 7… Read more »

Posted in | Comments Off on WOD 12/6/16

The Thanksgiving Post

Thanksgiving is often seen as a time for family and food. It is also a time for reflection. In a world that always seems so far off from what we know it can be it is good to reflect. The… Read more »

Posted in | Comments Off on The Thanksgiving Post

New Schedule and Other Stuff

Our new schedule is set to launch in just 2 weeks. With that, I want to give everyone an idea of what that will look like and where we plan to go from here. First, we will monitor attendance at… Read more »

Posted in | Comments Off on New Schedule and Other Stuff

Faye’s Story

img_8321-1

What are some big accomplishments since joining 410?  I have been attending the classes consistently since March, dropped three dress sizes and have lost over 50 lbs. But more importantly I have become stronger. I don’t always finish last anymore… Read more »

Posted in | Comments Off on Faye’s Story