WOD - Sunday 2.15.2015

Here's what an amazing community is all about.  Melissa (Melbel) cranking through the last few reps of the "clean up your burpees" WOD at Flex int he City.  Her team went on to be one of the few to finish under the time cap.  Thanks to everyone who came out to Flex in the City 2015 and made it another great success!  If you're curious about competing talk to your coaches for tips and strategies!

Great job on "Cindy" -- she seems nice and then gets so mean!

Sunday Active Recovery

-1 set, 20 Reps - Inch Worm to Push-Up

- 2 Sets, 10 reps, 30 seconds rest – Barbell Roll Out

- Accumulate 2 Minutes Bottom of a front Squat at 40% 1RM

- Establish Max Height to perform body weight lateral Step up with each leg

- 2 Sets, 10 Reps (complete all reps on one side before moving to the other), 85% Max Height – Lateral Step Ups


5 Rounds for Quality

250M Row

10 GHD Sit-Ups

5 Lateral Step Overs Each Leg Alternating – Use an assistance band in the squat rack to step over (as high as you can)


Sunday Community Fitness

Warm Up

3 Rounds Not for Time

4 Wall Climbs

10 Box Jump Overs (24/20)

20 KB Swings 53/35


With a Partner (if there are more than 20 people in class, teams will be 3 person teams and the reps will be multiplied by 1.5)

Fill The Buckets - Athletes will work in pairs to complete the following, each athlete may be doing something at all times. Once a movement's max number of reps are completed by the pair, the movement is dead. Once all 4 Movements have been completed to their max, all 4 movements are once again available for work.

25 Minute AMRAP

100 Wall Balls 20/14

75 KB Snatches 53/35

50 Handstand Pushups

2000 M Row

WOD - Wednesday 12.24.2014

Holiday Schedule will be the following:

Wednesday Dec 24 - 1 class, 10am, Open Gym 11am-12pm (added)

Thursday Dec 25 - Closed for Christmas

Friday Dec 26 - 10am group WOD, 11am-12pm open gym

Weekend - Normal Schedule

WOD 12.24.2014


EMOM for 30 minutes:

1 rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Can you go for all 30 minutes?