Posted on

January 21, 2019

This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome

Warm Up:
Squat Prep
3rds
:15 Lunge Hold (R&L) *add weight if necessary
:30 Side Pillar (R&L)
10-8-6 Cleans (Muscle – Hang – Floor) *Build
10-8-6 Jerks

Strength: Bulgarian Split Squat
All Levels: 4 x 6/6

WOD: “KC Masterpiece”
3rds
18 Power Cleans (135/95)
15 Front Squats
12 Push Jerks
Rest 2min

Posted on

January 7, 2019

Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think.
Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get back on track or both this is for you. Sign up with a friend and both of you will save $20! See a coach with any questions.

Warm Up:
8min WAMRAP
2/2 Spiderman w/ Rotation
:15 Modified Table Top Hold
5/5 Knee Hug Lunge Step
10 Scap Progression
Pole Squats

Strength: Bulgarian Split Squat
All Levels: 4 x 8/8 (Build)

WOD: “Fine Print”
5-10-15-20
Walking Lunge
Pullup
Mt. Climber (R+L=1)