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October 2017

Oct 20th, 2017

2017-10-15T21:34:05+00:00

RXD 3 Rnds Cindy 5 Pullups 10 Pushups 15 Air Squats 2 Rnds Nancy 400m Run 15 OH Squats (95/65lbs) 1 Rnd Eva 800m Run 30 KB Swings (32/24kgs) 30 Pullups Fitness 3 Rnds Cindy 5 Jumping Pullups 10 Pushups 15 Air Squats 2 Rnds Nancy 400m Run 15 OH Squats 1 Rnd Eva 800m [...]

Oct 19th, 2017

2017-10-15T21:22:43+00:00

RXD Deadlift 1-5-10-15 Fitness Deadlift 1-5-10-15 After a fair amount of conditioning and mixed intensities this week, we are going to try a single modality strength session today: the Deadlift. There are 4 total work sets, with the scheme increasing in reps as you go. The first set is a heavy single.The main focus of [...]

Oct 18th, 2017

2017-10-15T21:09:48+00:00

RUNNING CLUB AT 5:45PM TONIGHT!!! RXD 500m Row 20 Wall Ball (20/14lbs) 40 Mountain Climbers AMRAP 15min Fitness 500m Row 15 Wall Ball 30 Mountain Climbers AMRAP 15min This is fun little lung burner! Row: We would like everyone to complete the full 500m on the row today; however, if the row takes anyone longer [...]

Oct 17th, 2017

2017-10-15T21:34:31+00:00

Rx'd 30 Over the Barbell Lateral Jumps 15 Front Squat (95/65lbs) 3 Rounds Fitness 30 Over the Barbell Hops 15 Front Squat 3 Rounds After yesterday’s gymnastic and shoulder bonanza, today we are giving our arms a rest and doing quite a bit of jumping and going below parallel! This workout is 3 rounds for [...]

Oct 16th,2017

2017-10-15T21:34:24+00:00

RXD 4 Strict Pullup 4 Strict Ring Dip EMOM 4min 4 Chest to bar Pull up EMOM 4min 5 Wall Climbs EMOM 4min 6 Toes to Bar 6 Ring Pushup EMOM 4min Fitness 4 Hard Ring Rows 4 Hard Box Dips EMOM 4min 8 Jumping Chest to bar pull ups EMOM 4min 3 Wall Climbs [...]

October 13th

2017-10-08T16:37:40+00:00

FRIDAY THE THIRTEENTH ( oooooh spooky! ) RXD 30sec DB Single Arm Carry 30sec DB Suitcase Deadlift (right) 30sec Hip Extensions 30sec Superman Hold 30sec DB Suitcase Deadlift (left) 30sec DB Single Arm Carry 1min rest 4 Rounds 55/35lb Dumbbells Fitness 30sec DB Single Arm Carry 30sec DB Suitcase Deadlift (right) 30sec Hip Extensions 30sec [...]

October 12th

2017-10-08T14:11:54+00:00

RXD 1000m Row 30 Russian twists with MB (20/14lbs) 15 Turkish Get Ups (55/35lbs) Fitness 1000m Row 30 Russian twists with MB 10 Turkish Get Ups (Bonus Sprints after workout.) Today we switching things up a bit. No Barbell, no heavy loads, and a long-ish Row to kick the Workout off. We wanted a sub [...]

October 11th

2017-10-08T14:09:19+00:00

RXD 10 Squat Clean (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Snatch (115/75lbs) 10 Hang Squat Snatch (95/65lbs) 10 Squat Snatch (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Clean (155/115lbs) Fitness 6-8-10 Front Squat Hang Power Clean Power Snatch Hang Power Snatch If you like lots of barbell movements in one workout, this [...]

October 10th

2017-10-08T14:04:42+00:00

RXD 10 HSPU 10 Shuttle Sprints 40 Single Unders AMRAP 10min Fitness 10 Pike Pushups 10 Shuttle Sprints 30 Single Unders AMRAP 10min We wanted a simple triplet for today that included some running. We haven’t done Shuttle Runs in a while, so we decided to include them, along with Single Unders, which if you [...]