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GoFit 10/6/2017

4 Rounds each: Max Calorie row (1 minute on 15 seconds rest) 10 Dumbbell push press + max walking lunges (1 minute on 15 seconds rest) *start with dumbbell press each round 30 sec. plank + max Russian twists (1… Read more »

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WOD 10/4/2017

  Barbell: Push Press Heavy 5 Heavy 4 Heavy 3 Heavy 2 Heavy 1   Conditioning: On the 3:00 x 4 Rounds 20/15 Calorie Row 15 Barbell Facing Burpees Max Push Presses (135/95) in time remaining No rest between rounds

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GoFit 9/29/2017

  5 Rounds for time: 20 Overhead Plate Lunges 15 Box Jumps 10 Burpee to Plate 5 V-ups

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WOD 9/29/2017

Barbell: On the Minute x 8 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk Conditioning: For Time: 21 Barbell Facing Burpees 21 Power Cleans (135/95) 21 Barbell Facing Burpees

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GoFit 9/28/2017

For 16 Minutes: Run 200 meters 20 Kettlebell swings Rest 30 seconds 100 Single Unders 20 Goblet Squats Rest 30 seconds

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GoFit 9/11/17

AMRAP 18 Run 200m 20 Lunges with Med Ball 15 Wall Balls 50 Jump Rope

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WOD 7/21/17

Barbell Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/2+1)3 Conditioning Ascending Ladder by 3’s for 8:00: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar

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Snow Update

We will have open gym only from 4-5:30p today so folks can get home before roads refreeze. Be safe. Our lot normally only gets treated in larger events. Marring some unforeseen events we will be back to normal tomorrow.

17.2 Shocks the World with Muscle Ups!

Muscle ups in the Open! Who would have guessed it? I would say the biggest thing that comes to mind for me after a very challenging movement comes up in the Open is don’t let it get you frustrated. Let… Read more »

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