Sat.3.7.15

By CoachBo | In WOD | on March 6, 2015

***Reminder! The gym is CLOSED until March 15 for Spring Break!*** WOD’s to do at home, or gather with your classmates and knock them out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 Situps Walking Lunge, 50 more »

Fri.3.6.15

By CoachBo | In WOD | on March 5, 2015

***The gym will be CLOSED for Spring Break, March 6 – 15th. Do this WOD on your own.*** Warmup: ROM, dynamic stretches, 10 PVC pass thru’s. 4oom run – easy pace, do 15 jumping squats at the turn around point. WOD: For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, more »

Wed.3.4.15

By CoachBo | In WOD | on March 3, 2015

***The gym will be CLOSED for Spring Break, March 6 – 15th. I will post WOD’s to do on your own during that week, so check the website*** Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight leg deadlifts, 15 slow back extensions Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ more »

Mon.3.2.15

By CoachBo | In WOD | on March 1, 2015

***The gym will be CLOSED for Spring Break, March 7 – 15th. I will post WOD’s to do on your own during that week, so check the website*** Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight leg deadlifts, 15 slow back extensions Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% more »

Sun.3.1.15

By CoachBo | In WOD | on February 28, 2015

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms, with push-up WOD: 25 Lunges (each leg) 20 Pull-ups 50 Box Jumps (24/20″) 20 Double Unders 25 Ring Dips (modify on box) 20 Knees to Elbows 30 KB swings (53/35#) 30 sit ups 20 DB Hang Squat Cleans (35/25#) 25 Back Extensions 30 more »

Sat.2.27.15

By CoachBo | In WOD | on February 28, 2015

The roads are icy. If you want to brave the roads and come out to class, please let me know in the morning! For those staying home: Warmup: ROM, dynamic stretches, 1 min jumping jacks WOD: 15 Min AMRAP: 5 Push-up 10 Squats 15 Sit-ups 20 Lunges Rest 2 Minutes, then 10 x 1 Min more »

Fri.2.27.15

By CoachBo | In WOD | on February 26, 2015

Warmup: ROM, dynamic stretches, 2 mins jump rope, 15 jumping squats, 20 sit ups WOD: “Karen” 150 Wall Balls and 30-25-20-15-10 GHD sit ups 50-40-30-20-10 Double Unders Cooldown: Roll and stretch

Wed.2.25.15

By CoachBo | In WOD | on February 24, 2015

Warmup: ROM, dynamic stretches, 3 x 15 sec Wall Squat stretch, Burgener warmup, 2 min jump rope Strength: Snatch 5/5/3 @ 40/50/60% 5/3/1+ @ 75/85/95% 1RM WOD: 15 min AMRAP 4 Snatch (75% 1RM) 8 Wtd Back Extensions – slow pace (25#/15#) 12 Dips (box, dip station or rings) Cooldown: 10 around the worlds, roll more »

Mon.2.23.15

By CoachBo | In WOD | on February 22, 2015

No morning classes due to inclement weather. Evening class will be determined based upon the weather and road conditions. Still get your sweat on at home! At home WOD: Warm-up: 3-5 minutes of jumping rope or jumping jacks Tabatas: 8 rounds per exercise of :20 work with :10 rest (total of 4 minutes). Complete as many more »

Sun.2.22.15

By CoachBo | In WOD | on February 21, 2015

Warmup: ROM, dynamic stretches, 2 mins jump rope, 10 burpees, 20 ring rows WOD: “Gav” 6 Rounds 17 Pull-ups 75 Double Unders 10 Burpees Cooldown: Roll and stretch

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ADDRESS7855 Daylily Way Frisco, TX 75033