PARK WOD: Meet at Kendrick Lake Park at 9am. Gather at the picnic tables by the playground and make sure you are on time. Click here for directions. Yes, there will still be Yoga at 10:15am.Read More

Reminder: No 4pm class at Lakewood. Yes, there will be a 5pm with coach Megan and yes, there will be a 8am and 9am. Also, park WOD on Saturday 9am for both gyms. Yoga at 10:15am WOD: AMRAP 25min 25 Box Jumps, 30″/24″ 25 Knees 2 Elbows (mod= 35 Leg Raise) 25 Squats 250m Row...Read More

Warm-up/Skill: Squat Snatch/Clean WOD: “Elizabeth” 21-15-9 Clean, 135#/95# (this can be a power clean or squat clean) Ring Dip MOD for Ring Dip= One or more bands (x 1.5) 32-23-14 Bench Dips (x 2) 42-30-18 *Side Note, reps for the Clean stay the same for rx’d and mod Strength: Squat Snatch 2 reps on the...Read More

WOD: 2 Rounds “Tabata” interval of: Pull-up Hand Release Push-up Sit-up Tabata = 8 sets of 20sec of work 10sec of rest. You will do all 8 sets on one movement before moving to the next. Score will be total reps completed. Skill: Hand Stand Push-up Choose one of the following: ()=if we have time/energy...Read More

WOD: AMRAP 12min 10 Dead Lifts, 185#(125#) 10 Ball Slams, 50#(40#) 10 Lunges w/Slam Ball, (5 Each Leg), 50#(40#) Strength: Hang Power Clean 3 Reps on the minute for 12min working at 75% or add 5# to last time done, 6.26.12Read More

WOD: 5 Rounds 10 KB Thrusters, 24kg/16kg (5 each arm) 5 Inverted Burpees 30 Double Unders or Tuck Jumps Strength: Front Squat 10-10-10-10+ Do 2 sets of 3 reps for warm-up. Then remainder at 40%-60% with 10+ on last set.Read More

TEAM WOD: Teams of 2-3 complete the following: 1000m Run w/med ball, 20#(14#) 1000ft Bear Crawl 1000ft Broad Jump 1000ft Slam Ball Toss, 50#(40#) 1000m Run w/med ball, 20#(14#)Read More

WOD: DECK O’ CARDS (yes!) Movements: Hand Release Push-up Sit-up High Pull, 75#(55#) Jumping Lunge, right + left = 1 Joker = 30 Burpees (3min time limit)Read More

Warm-up: Power Snatch/Split Snatch tecnique WOD: 3 Rounds for time of: 8 Split Power Snatch, 115#(75#) 7 Muscle-ups (21 pull-ups) 400m Run Strength: Push-press 10-10-10-10+ Do 2 warm-up sets of 3 reps, then do the remainder at 40%-60% hitting 10+ on the last set.Read More

WOD: 5 Rounds 10 Kettle Bell Swings (or 5 KB Snatch each arm, must be Rx’d) 24kg/16kg 10 Dead Lifts, 185#/125# 10 Toes 2 Bar (x1.5 for the modification) Strength: Australian Pull-ups (not weighted) 10-10-10-10-10 or Ring Rows 15-15-15-15-15Read More