Workout of the Day

Monday, December 4, 2017


Tempo Back Squats 4-4-4-4 (3102)

So you will perform increasing sets of 4 back squats with the tempo of 3 second descent, one second hold at the bottom, ascend as quickly possible, and hold at top of rep for 3 seconds.


Alternating Tabata of:

Jumping lunges

abmat sit-ups

Score sum of lowest number of jumping lunges and sit-ups performed in a round.

Conditioning class-

1)10 rounds:

20 box step ups

15 KB

10 sit-ups

2)5 rounds:

7   knees to elbow/toes to bar

10 push ups

Saturday, December 2,2017

WOD- 5 Rounds of:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

All Mobility classes will be cancelled for the week of 12/4 – 12/10. Sorry for any inconvenience.

Friday’s WOD board

Friday, December 1,2017

Partner AMRAP-

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters or Row 500 Meters

3 Strict Pull-Ups

6 Dumbbell Thrusters (50/35)

12 Russian Kettlebell Swings (53/35)

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns. Score is total rounds and reps completed.

Conditioning class

1) Max effort

3 rounds:

15 wall balls

15 box jumps

Rest 1.5 min

Max effort

3 rounds:

15 cal row

15 burpees

Rest 1.5 min

Max effort

3 rounds:

10 wall balls

10 box jumps

Rest 1 min

Max effort

3 rounds:

10 cal row

10 burpees

2) 5 min plank- cumulative

Mix it up with Front plank & side plank

Thursday’s WOD board

Thursday,November 30,2017

Come Join Nick for this workout he programmed!!  Nick and Stephanie are moving to Reno next week so sadly today will be Nick’s last day of teaching with us. Come by and wish them luck on their new adventure.

Nick’s going away WOD-


Take 10 min to find your max height box jump


5 Rounds for time:

10 handstand push-ups

10 box jumps (36/30)

10 hang power cleans (135/95)

Mobility today at noon and 5pm.

Wednesday WOD board

Wednesday,November 29,2017

WOD-5 Rounds of:

1 min at each station:

Kettlebell swings (53/35)

Alt. Dumbbell Snatch (50/35)

Assault Bike for Calories

Rest 1 min between rounds

Conditioning class-

70 sit-ups

15 cal bike

60 double unders

15 cal bike

50 kb

15 cal bike

30 box jumps

15 cal bike

20 pull ups

15 cal bike

10 toes 2 bar

Check out this article Del wrote about preparing for the open!

Del Lafountain: Prepping for the Open

Tuesday’s WOD board