WOD Blog |
| Class Schedule |
| Our Coaches |
| About Us |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| About Us |
WOD Blog
 | Tue, Jul 14 |  |
 | Gymversary: Nichole(6) & David G(4) |
| Tuesday 14 July 2026 | Warm Up Tuesday 14 July 2026 | Mobility & Reset Tuesday 14 July 2026 |
Tuesday 14 July 2026(Rounds, Rx2, Rx3) Strength: Sumo Deadlift + Strict Press Every 2:00 x 6 Sets, Alternating Stations Station 1: Sumo Deadlift Cluster 4 Reps @ 95% 3 Reps @ 100% 2 Reps @ 105% of the 5x5 Test (Rest 20-25 sec between clusters) Station 2: 8 Strict Press Building to a Max, starting at ~60% of 1RM. Heavy by design. Full reset between deadlift reps, every pull from a dead stop. 'Source Code' 12:00 EMOM Minute 1: 4 Wall Walks Minute 2: 16 Russian Kettlebell Swings Minute 3: 8 Box Jumps Score = Rounds Completed (4 rounds possible) Goal: Complete each movement with quality, approx :35-:45 of work per minute Rx: Wall Walk 10in from wall, KB 70/53lb, Box 30/24in Rx2: 3 Wall Walks (15in), 16 KBS 53/35lb, 8 Box Jumps 24/20in Rx3: 2 Wall Walks or 4 Inchworm to Push-Up, 12 KBS 35/26lb, 6 Box Jumps or Step-Ups 20in
|
Justin B 6:50pmI would like to mention that Nichole Lawson’s last class is tomorrow at 4:30. We are very sad that she is leaving on her 6 year anniversary. Everyone make a point to reach out to her or come to the 4:30 class tomorrow and tell her good luck in person. We will all miss you Nichole. Thank you for all the years of advice and instruction and for making us all better. Well wishes to you and your family!
|
|
