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Warmup: ROM, dynamic stretches, Junkyard dog, shoulder flexion stretches, calf stretches, 10x clean pulls 5x Each with PVC: push press, front squats, SOTS Press, hang power cleans, hang cleans, full cleans, jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of […]MORE INFO
Warmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press, find a new 1RM Warmup to 65% Work: 5 x 1 to hit a heavy max WOD: Nicole As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note number of pull-ups […]MORE INFO
Gym is closed today, but still get your WOD on!! Warmup – ROM drills, dynamic stretches, 2 min jump rope WOD: 800m Run 20 dips 400m Run 1 min wall sit 200m run 40 lunges 400m run 50 4-ct Flutter kicks 800m run Cooldown: roll out calves and feet. Stretch quads, hamstrings, hip flexorsMORE INFO
Bo Yates makes exercise FUN! She has a passion for encouraging people to become the healthiest versions of themselves through exercise and nutrition. Her love for training people began over 10 years ago through yoga. Over the years she has taught hundreds of yoga classes, including working with rock climbing teams, private yoga sessions, and […]MORE INFO