W.O.D. – Workout of the Day

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details

WOD: OPEN PREP
“13.4”
AMRAP 7min :
3 Clean and Jerks (135/95) *any style of clean
3 Toes to Bar
6 Clean and …

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details

SWOD:
A. EMOM 10:
Touch and Go Complex: Snatch Grip RDL (2) + Power Snatch (2)

B. Back Squat 4 sets x 5-7…

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details
• Blog post:  Why all the rowing?? CLICK HERE

SWOD unscored:
A1) Pilates Core 90/90 Table Top Hold 3 x 30 sec
A2) …

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details
• Blog post:  Why all the rowing?? CLICK HERE

SWOD
EMOM 10min:
Touch and Go Complex: Clean Grip RDL (2) + Power Clean (2)…

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details
• Blog post:  Why all the rowing?? CLICK HERE

SWOD:
A1) Supinated Weighted Pull-Ups 3 x 3,3,3,3 Rest 15-30 seconds between pull-up cluster
A2) …

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details
• Blog post:  Why all the rowing?? CLICK HERE

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details
• Blog post:  Why all the rowing?? CLICK HERE

WOD: Open Prep
AMRAP 18 min:
75 Wall balls (20/14)
45 Double Unders (sub 90 …

Announcements

• Mental Prep Workshop with Dawn Fletcher.  FREE for members, but limited space.  CLICK HERE for details
• Blog post:  Why all the rowing?? CLICK HERE

SWOD:
A. EMOM 10:
TnG Complex: Snatch RDL x2 + Power Snatch x2
*same …

Announcements

• Mission Gorge location is closed until Wednesday due to Grantville area flooding.  Please use Miramar or Uptown.  Uptown will have expanded hours Monday and Tuesday.  To view the Uptown schedule, CLICK HERE
• Mental Prep Workshop with Dawn Fletcher.  FREE

Announcements

• Mission Gorge location is closed until Wednesday due to Grantville area flooding.  Please use Miramar or Uptown.  Uptown will have expanded hours Monday and Tuesday.  To view the Uptown schedule, CLICK HERE
• Mental Prep Workshop with Dawn Fletcher.  FREE