WOD - Wednesday, 1.14.15

Amazing job coming to class to snatch and row today! 

Without going any further, what do you think we programmed for tomorrow ;) 

We got most of the targets up Tuesday, but we have a handful  more coming over the weekend. All in all there will be 20 brand new wallball targets up in the gym when we are finished.

Row, Row, Row your WOD 

Raise your hand if your personality is much better than your flexibility!


Kait's Seminar is Saturday, Sign up for it and plan to work out... hard.

Feel free to register for Flex in the City as an athlete or a staffer. Staffer sheet is at front desk.



Weightlifting this Saturday is cancelled. Coach Joe has a private client competing in a meet all day Saturday. We apologize for the cancel, Joe was bummed even to tell me. He will be back in action next Saturday. You know what that means... get your Fitness Class on!

Warm Up

Row 250m

Banded Scapula Activation Warm Up (looking for video.  I will make one myself if I cant find it by tomorrow)


4 rounds not for time (15 minutes):

5 Strict Pull Ups

6 Strict Handstand Push Ups

7 Strict Toes to Bar

8 Strict Ring Dips


5 rounds:

15 Wall Balls

10 Box Jumps (24/20)

5 Squat Cleans (185/115)


Fitness will be working out separately from elements going forward. Fitness class should plan to start AT 7:15. REPEAT - FITNESS CLASS STARTS AT 7:15PM

Warm Up

Inchworm to -hip opener

pidgeon pose

kossack the length of the gym

Then 3 Rounds of the following

Push up plank - hold at the top 10 sec - hold at halfway to floor 10 sec - rest

Push up plank - hold at the top 10 sec - hold 1 inch from the bottom 10 sec - rest. 


Time Cap 15 Minutes



Box Jump Overs (24/20)


Wall ball AMRAP from time you finish until 15 minutes