Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: 2 Pause Snatch + 1 Snatch WOD Teams of two, one person working at a time, complete: 2,000 Meter Row60 Front Squats 135/9580 Deadlifts 185/125Read more

The Open/Intramural is here! Below are the updated teams. Week one theme is Nautical! Shrug Life AliBillyTinaLisaHannahTylerKenCJ Rowing Pains RhondaJoletteStefanKrisJustinRob LLeeEric Less Talk’n, More Squat’n JackieKristyPinkyKatrinaMichelleMat YBrittneySommerJill WOD’s in a name? AlainaEmilee BDanielleRolandHarrietNancyJoe MDexter WOD 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) Open Workout “23.1”Read more

Inclement Weather Schedule update: No mid morning classes today. We plan to reopen for classes at 3:30. Warm-Up 2 Minute Bike, Ski, or Row Then, 3 Rounds: 10 Pineapple Pickers10 Air Squats10 Reverse Lunges10 Pineapple WOD EMOM For 21 Minutes (7 sets): Station 1 – Barbell Complex*Station 2 – Ski 8/6 CaloriesStation 3 – Hollow or Tuck Hold x :15 – :30 Complex = 2 Hang Power Cleans + 3 Fronts Squats + 4 Deadlifts Choose a weight which you can complete all three movements without letting go of the barbell.Read more

Intramural Week 2 Theme: Nautical Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Reverse Lunges10 Pineapple Pickers:15 Plank Hold Strength/Skill Three Sets, Not For Time: Dips or Ring Dips x 10 RepsWall Walks x 1-3 RepsSupine Barbell Rows x 4 Reps WOD 6 Minute AMRAP: 10 Back Rack Lunges 95/65(from the rack)10 Deficit Push-Ups 45/35 plates Rest 2 Minutes 6 Minute AMRAP: 30 Double-Unders15 Sit-UpsRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD Complete 6 Sets For Max Reps: :45 Bike, CaloriesRest :45:45 KBS 53/35Rest :45Read more