Friday 9.24.21



Ashley!

“Frannie On The Run”
400m Run
“Fran”
21-15-9
Thrusters (75/55)
Pull-Ups
400m Run
“Fran”
21-15-9
Thrusters (75/55)
Pull-Ups
400m Run

WOD Guidance

Very intense workout to end the week!  Weight on this workout should be a lighter barbell than we normally use for Fran.  Choose a weight we can hold on to and shoot for big sets

Question of the Day
” What’s the best type of gummy candy?”

Box Brief
Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
 
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

9.23.21 Thursday



LJ!

 “Sampler Platter”
20 Rounds
Row/ Bike/ Ski
1:00 ON
:30 OFF

WOD Guidance
We can choose one machine throughout the 20 rounds, or alternate as we go.

Question of the Day
” Whats the must do activity in your home town?”

Box Brief

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details

9.22.21



Erica!

WOD – “Weightlifting Wednesday”

EMOM 8
(From the floor)
ODD: 3 Thrusters + 3 Front Squat
Even: 3 Broad Jump

Rest 2 Minutes

EMOM 8 
ODD: 2 Thrusters + 2 Front Squats
Even: 2 Broad Jumps

Rest 2 Minutes

EMOM 8 
ODD: 1 Thruster + 1 Front Squat
EVEN: 1 Broad Jump

WOD Guidance

Each minute we can choose to stay at the same weight or build.  Each EMOM should be heavier than the last. We are alternating each minute between the weightlifting and broad jumps.

Question of the Day
” What’s a lesson that you’ve been forced to learn over and over?”

What’s Happening in September?
Check out our September Newsletter HERE!

Tuesday 9.22.21


Kevin!

WOD – “GSP”
5 Rounds
10 KBS
15 Hand Release Push Ups
20 Calories
Rest 3 Min Between Rounds

WOD Guidance
Interval work today!  We have a longer rest time here, each round should be treated as max output.

Question of the Day
” Who’s a professional athlete you love to root for?”

What’s Happening in September?
Check out our September Newsletter HERE!

Monday 9.20.21


Charlene!

WOD – “Bulldog”
Build up to a heavy power clean
Then…
AMRAP 10
5 Power Clean (205/145)
10 Toes to Bar

WOD Guidance
Heavy barbell today for the power clean. These should be a challenging weight performed as singles.  Workout will get grippy early on with transitions for barbell to bar.  Break up TTB in those early rounds to keep grip fresh.

Question of the Day
“What’s a movie you watched as a kid that you were definitely too young for?”

What’s Happening in September?
Check out our September Newsletter HERE!

Saturday 9.18.21


Laura!

WOD – “The Amazing Spiderman”
AMRAP 20
200m Run
2 Rope Climbs
4 Wall Walks

WOD Guidance
Longer workout with heavy shoulder fatigue.  Take the run as a recovery effort, get ready to come in the doors straight to rope climbs. Steady pace through the rope climbs and wall walks.

Question of the Day
“What reality TV show would you most like to be on?”

What’s Happening in September?
Check out our September Newsletter HERE!

Friday 9.17.21

Duddy!

WOD – “Ball Till We Fall”
AMRAP 15
25 Clean and Jerks (115/80)
50 Wall Balls (20/14)
75 Double Unders

WOD Guidance
High shoulder fatigue mixed with high heart rate. Break sets up early into manageable chunks throughout the 15 minutes

Question of the Day
“What do you order at the ice cream truck?”

What’s Happening in September?
Check out our September Newsletter HERE!

Thursday 9.15.21


Matt!

WOD – “Radio Flyer”
250m
500m
1000m
500m
250m
Rest 1 minute between efforts

WOD Guidance
Choose what machine you’d like for today. Either row, bike, or ski.  We are looking for fast repeatable efforts.

Question of the Day
“what’s the best shape for pasta?”

What’s Happening in September?
Check out our September Newsletter HERE!

Wednesday 9.14.21


Mike!

WOD – Weightlifting Wednesday

EMOM 5 – 3 Muscle Snatches
Rest 2 Minutes
EMOM 5 – 2 Power Snatches
Rest 2 Mintues EMOM 5 – 1 Squat Snatch
Cash out :
4 Rounds for Quality
12 Bent-Over Barbell Rows
12 Hollow Rocks
12 Push-Ups

WOD Guidance
Each EMOM is a progression to get to your working sets of a full snatch.  Technique should still be the focus, if we are feeling good try for a heavy single at the end of last EMOM.

Question of the Day
What’s your favorite urban legend?

What’s Happening in September?
Check out our September Newsletter HERE!

Tuesday 9.13.21


WOD – “Tina”
3 Rounds
400m Run
12 Deadlifts @ Bodyweight
21 Box Jumps 

WOD Guidance
High heart rate workout today! Deadlifts should be a weight we can do unbroken for 12 reps.  Each of these movements are very taxing when paired together. Focus on smooth a starting pace and increasing effort per rounds.

Question of the Day
What’s a TV show your parents watched that you still love?

What’s Happening in September?
Check out our September Newsletter HERE!

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