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Workout Of The Day
WARM UP – MOBILITY
Dynamic warm-ups, hip circles / thoracic openers, and pre-squat stretch
Front squat with an empty barbell
5 x Slow down fast up
5 x Slow down, 3s hold, fast up
5 x 1 + 1/4 reps
– rest 60-90s -WOD A
Every 3 min x 5 sets:
Start at ~60% of 1RM and build as needed, but maintain good posture throughout each set.
2 PAUSE FRONT SQUATS + 2 FRONT SQUATS
2 Pause Front Squats w/3 secs pause
2 Front Squats @ regular paceWOD B
6-8/side Bulgarian split squats @3,0,1,1 (2 x KB’s held in front rack position)
100ft D-ball carry (heavy but unbroken walk)
– rest 90s – 2min between roundsWOD C
14 Alternating box step ups (2 x DB’s held in farmers carry position)
100ft Double KB front rack carry (heavy but unbroken walk)
– rest 90s – 2 min between roundsOptional Conditioning
– rest ~1:1 after each set or alternate with a partner
– your goal is to decrease your average pace (go faster) on each set
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
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124 East Cordova St.