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WOD – Friday – 11/25/16

thanksgiving-fat-guy

Class times will be at 9am & 10am only.

A. Snatch-Grip DL x3 reps + Hang Snatch x2 reps + Snatch.
(You can drop after 2nd Hang Snatch)
B. AMRAP 12:
40 Double Unders (100 Singles)
20 Wallballs 20/14
10 Deadlifts 225/155

Bootcamp – Friday – 11/25/16

Class time will be 11am Only.

For Time:
800m Run
20 Box Jump Overs
40 Calori Assault Bike
20 Burpees
40 Calorie Row
20 Abmat Sit-ups
800m Run

Happy Thanksgiving!

thanksgiving-turkey-weightlifter

We are closed for Thanksgiving, and will have limited schedule on Friday…

Friday class times are:

9&10am CF

11am BC

WOD – Wednesday – 11/23/16

Please note that we will be closed Thursday, and will have class at 9&10am on Friday.

HOLIDAY SCHEDULE

AMRAP 16:
10 Calorie Assault Bike
10 HSPU/ WTF
10 Box jump overs 24/20
10 Squat cleans 185/115

Bootcamp – Wednesday – 11/23/16

We will be closed on Thursday, and will have Bootcamp at 11am on Friday. Holiday Hours

AMRAP 20:
8 DB Hang Squat Cleans
10 Pull-ups or Ring Rows
100m SB Carry
150m Row

WOD – Tuesday – 11/22/16

4 Sets:
A1. Push press x3-5 reps.
A2. Supinated grip strict pullup x3-6 reps. (bands ok for scaling)
Rest 1 minute between movements.
B. For Time:
27-21-15-9-3
Burpees
Toes To Bar

Bootcamp – Tuesday – 11/22/16

A) EMOM 12:
8-10 DB Press
15-20 Air Squats
15-20 Russian Twists
(Stagger starting points as needed to accomodate for DB’s)
B) 3 Rounds For Time:
400m Run
3 Wall Climbs (or 6 WTF’s)
30 Walking Lunges

WOD – Monday – 11/21/16

HOLIDAY SCHEDULE

A. Backsquat. Build to a heavy single.
Then, perform 2 sets of 4 reps @ 80% of todays max.
(If you’ve never performed a max backsquat, be sure to take note of today’s number.)
B. 10 RFT
7 SDLHP 95/65
7 Front squats
7 Shoulder To Overhead

Holiday Schedule…

thanksgiving-schedule-image

We will have a modified schedule this week for Thanksgiving.
Thursday: Closed
Friday:
9&10am CF
11am BC

All other days will have a normal schedule.

Bootcamp – Monday – 11/21/16

HOLIDAY SCHEDULE

A. 5 Minutes of Burpee Box Jump Overs 24/20
B. 4 Minutes of Shuttle Sprints
C. 3 Mintues of KB Swings – Russian – 53/35
D. 2 Minutes of Knees To Elbows
E. 1 Minute of Pull-ups or Ring Rows
Rest 2 minutes between each movement. Score is total reps. Write them down each set.
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
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Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844