WOD 3/6

A. 10:00 For Quality
Farmers Walk (one lap around the gym)
Bear Crawl (Rig distance)
10 Step-ups / leg (unweighted)

B. 3 Rounds
10 Walking Lunge / leg
10 SA KB PP / arm @  16K/12K
10 Flutter Kicks
10 Burpees
*Time recorded

{The Prep} starts Monday (3.9)

Come join us!


march

Morning Classes Cancelled Thursday 3/5

Due to the deteriorating weather conditions and potential icy roads we’ve cancelled our Thursday AM Classes.

Our first class will begin at Noon tomorrow.

Please check in here and on our Facebook page for additional updates.

 

***UPDATE @ 9:30 am – Gym is open! Next group class is at 12:00 pm, but open gym is ready for you! -Gen

WOD 3/5

3 Person Team “Jackie”
Complete the following congo-line style in teams of three, with each partner completing the following

A. 1000 M Row
50 Thrusters @ 45
30 Pull-ups
*team time recorded

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. Partners may only advance to the next station once the person ahead of them has completed the task and moved to the next station.

ALTERED SCHEDULE

4:30 pm: No group class – Open Gym is available
5:30 pm: No group class – Open Gym is available
6:30: Regular Group class & Open Gym – No Olympic Lifting

We will not be hosting a watch party for the Open this evening as there is a live event here in Austin!

WOD 3/4

A. OVHD Squat x2x6 @ 80-85% Rest :90- 2:00

B. Press x3x5 by feel Rest :90- 2:00

C1. HSPU x3-5×4 Rest :60

C2. Horz.Ring Rows  x3x4 Rest :90

“A genuine leader is not a searcher for consensus but a molder of consensus.” -Martin Luther King, Jr.

3.4

WOD 3/3

Skill Work: TnG Power Snatch, Pull-ups, and Double Unders 

A. 5 Rounds
3 TnG Power Snatch @ 135/95
5 CTB Pull-ups
30 Double Unders
*Time Recorded  

“When you feel life out of focus, always return to basic of life……breathing, NO BREATHE, NO LIFE” – Mr. Miyagi

Check out our March Athlete of The Month
{Tariq “Mr. T” Baig}

pull

WOD 3/2

A. 5 Rounds
2 Hang Squat Clean + 1 Thruster
Rest :90-2:00
*Weight Recorded

B. 800 M Run
25 Airs Squats
15 Sit-ups
10 Push-ups
400 M Run
10 Push-ups
15 Sit-ups
25 Airs Squats
800 M Run
*time recorded

“People grow through experience if they meet life honestly and courageously. This is how character is built.” -Eleanor Roosevelt

3.2

 

WOD 2/28 – WORKOUT 15.1

WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

WOD 2/27

A1. Press x3x5 build by feel :60

A2. Horz. Ring Rows x3x5 Rest :90

B. 15:00 AMRAP
8 Back Rack Walking Lunges (total)
200 M Sled Drag
*Rounds recorded

>>Free Oly Open Gym Session<<
Sat. 2/28 || 9:00 – 11:00 am
Grab a friend and come lift!
{Register}

aw

 

WOD 2/26

Skill work: Toes to Bar & Wallballs

21-15-9
Front Squats @ 135 / 95
Wall Ball
Toes to bar

 “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”-John Quincy Adams

WOD 2/25

A. Hang Clean  x2x6 @ 80-85% Rest 2:00

B1. Bench Press x5x5 rest :30

B2. Kip Pull-up x3-5×5 Rest 2:00

C. 5 Rounds
:30 Hollow Hold
:30 Plank Hold

 “Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill

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