W.O.D. – Workout of the Day

Announcements

• We are leaving Mindbody!  Please migrate to Push press CLICK HERE for an update
• 2018 NEW YEARS PROMO is live! $99 for the first month!  CLICK HERE for details

Bicep Opener 3 x 2-5 reps each position

https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s…

Announcements

• We are leaving Mindbody!  Please migrate to Push press CLICK HERE for an update
• 2018 NEW YEARS PROMO is live! $99 for the first month!  CLICK HERE for details

Opener 3×10 pulses:

SWOD Testing
20 min to hit …

Announcements

• We are leaving Mindbody!  Please migrate to Push press CLICK HERE for an update
• 2018 NEW YEARS PROMO is live! $99 for the first month!  CLICK HERE for details

Opener: Inner Hamstring Opener 3×5 (long inhale on descent)…

Announcements

• We are leaving Mindbody!  Please migrate to Push press CLICK HERE for an update
• 2018 NEW YEARS PROMO is live! $99 for the first month!  CLICK HERE for details

SWOD (18 min cap):
Make up Tues or Weds SWOD …

Announcements

• We are leaving Mindbody!  Please migrate to Push press CLICK HERE for an update

Opener:

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD
A. Tall Cleans 4×3
B. EMOM 10 min
Minutes 1-4: Hang Cleans x 3
Minutes 5-7: …

Announcements:

• We have migrated from Mindbody.  CLICK HERE for action steps!

Bicep Opener 3 x 2-5 reps each position
https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s

SWOD (18 min):
Bench Press:
Work up to a tough 5, Then, 2 x 5 @ 90% of the tough …

Announcements:

• We are migrating from Mindbody.  CLICK HERE for action steps!
• Holiday Schedule (Christina Ward: Read this)
  • Sunday December 31st: closed/No Open Gym
  • Monday January 1st: Closed
  • Tuesday January 2nd: Regular schedule resumes

WOD
“The Ghost”
6 Rounds of:
1 …

Announcements:

• We are migrating from Mindbody.  CLICK HERE for action steps!
• Holiday Schedule (Christina Ward: Read this)
  • Sunday December 31st: closed/No Open Gym
  • Monday January 1st: Closed
  • Tuesday January 2nd: Regular schedule resumes

SWOD (18 min)
Deadlift Clusters Cluster 4 …

Announcements:

• We are migrating from Mindbody.  CLICK HERE for action steps!
• Holiday Schedule
  • Sunday December 24th: closed/no Open Gym
  • Monday December 25th: Closed
  • Tuesday December 26th: Open gym 9-11am
  • Sunday December 31st: closed/No Open Gym
  • Monday January 1st: Closed
  • Tuesday

Announcements:

• We are migrating from Mindbody.  CLICK HERE for action steps!
• Holiday Schedule
  • Sunday December 24th: closed/no Open Gym
  • Monday December 25th: Closed
  • Tuesday December 26th: Open gym 9-11am
  • Sunday December 31st: closed/No Open Gym
  • Monday January 1st: Closed
  • Tuesday