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We strive to help members achieve their fitness and life goals through functional movement.
Memorial Day apparel - pre-order open through tomorrow (04/30) if you have trouble with the google sheet let us know your sizes and payment method asap! Don’t miss out!
Photos from Spring Fling have been posted to our Facebook page.
WOD - 5RFT
25 Sit ups
100m Farmers Carry (50/35)
5 Wallwalks
500m Row
Spring Fling was so much fun for us ! We saw so many PRs during our lifting complex, an insane amount of reps completed during workout 2, and so many hearts poured out on the rower during that third wod. Thank you to all of our athletes for helping us make the day go by so smooth with equipment changes! We hope you had fun too!! Congratulations to our podium winners !
Don’t forget that pre-order for our new Memorial Day apparel is due by this Wednesday, April 30th. If you have trouble with the google sheet send us your sizing asap! We did add a men’s tank option too incase you didn’t see the story posts on insta.
Strength - Every 2:00 x 5 sets
3 Front Squats
@ 75% of 1RM
WOD - 12 min AMRAP
20 DU
10 Alt DB Snatch (50/35)
20 DU
10 Alt DB Goblet Rev Lunges
Tomorrow - Spring Fling in-house competition- no regular classes
Doors at 8:00am , mandatory athlete briefing at 8:40am , WOD 1 start at 9:00am sharp!
SF25 WOD2 has been posted on our social media pages. Please review the whole video standards before coming down to compete. WOD 3 will be released later today.
50/50 raffle on Saturday! - Cash preferred
Memorial Day shirt orders - we added a men’s tank option on the sheet ! If you have trouble with the google sheet please contact us right away with your sizes. Pre-order is open through April 30th 🇺🇸
Body Armor - 4RNFT
100’ KB Suitcase carry each arm
10 single leg glute bridges each
:30 Wall sit
WOD - 10 RFT
200m Run or 250m Row
10 Air Squats
Saturday 04/26 - No regular classes - Spring Fling competitors we will have a mandatory athlete briefing at 8:40am , please be in the building by this time ! First WOD kicks off at 9am sharp!
WOD 1 of SF25 has been released on our social media pages. Check out the full video for standards. Wods 2&3 coming out soon!
New apparel pre-order is open through the 30th. If you have trouble with the google link (scroll down to yesterdays post) email or DM us right away with your sizes.
Strength - Every 90s x 8 : Alt movements
12 DB Bench
25 Sit ups
WOD - For Time
100 DU
80/65 Cal Row
60 KB Swings (53/36)
40 Wall balls (20/14)
10 Wall walks
Let the entire page load first before typing, sometimes this takes a few seconds! If you have trouble with the sheet contact us via email or insta DM.
Shirt choices :
Black T - 60/40 blend that we use for our competitions or the Open
Mineral wash T - 100% heavyweight cotton -samples in the lobby
Women's Tank - soft triblend -samples in the lobby
https://docs.google.com/spreadsheets/d/1tmzioXHchsOvsPKVFUyoI0KS9d0pe53_Bukc1jWDcpI/edit?usp=sharing
Strength - Every 2:30 x 4 Sets
5 Strict Press + 5 Push Press
Based off 70-75% of 1RM Strict press
unbroken sets
WOD - 12 min ARMAP
12 Alt DB Snatch (50/35)
9 Lateral Burpees
3 BMU