WOD

June! The 6th Month

YO! Saturday we’ve got a Fundraiser for Doc Steve’s friend’s cause.

Here’s the link to check out the youtube video:

No schedule changes this week! Yippee! Next schedule things are Juneteenth (June 18th) and the Fourth of July (July 4th) so stay tuned for that but otherwise, as Vasquez says, “let’s rock!”

Workouts:
Monday: Bench Press 1 Rep Max, just for you CC

Tuesday: Max Rounds in 15 Minutes of: 9 Sumo DL High Pulls 115/75, 18 Stationary Lunges, 9 Push Jerks 115/75

Wednesday: For Time: 200m Runs between 10/9/8/7/…/2/1 Toes to Bars

Thursday: Power Snatch Max 3

Friday: 5 Rounds for Time of: Row 21/18 Calories, 12 Burpees to 12” Touch

Saturday: Kili Challenge Partner WOD: Trade rounds of reps, but run together. 10 Rounds for TIme 1 SDLHP 75/55, 9 Box Jumps 24/20, 3 Push Presses 75/55, 4 Power Cleans 75/55, 1 Thruster 75/55, Run 200m

Here’s a graphic that has more info πŸ™‚

Kili Challenge WOD 2024

Alright! Let’s Memorialize!

Murph Deets!

Scaling πŸ™‚ We do that! Have no fear, less reps may appear! And if the distance seems too far, that’s why you have a car! Ha πŸ™‚ Kidding, just run less far!

8am Class, come join in the workout! We’ll be scaling and taking extra time, plan for a 90 minute class more or less guys, I’m not gonna be there early, so don’t plan that you’re gonna be all stretched out and good to go at 9:00am! Ha πŸ™‚

4:00pm Class at Lynnwood: different kinda deal, I will be there early, if you wanna warm-up and talk scaling before 4pm, SMART, come do so πŸ™‚ We’ll be kicking off about as quickly as makes sense to and then we’ll switch into BBQ mode to be ready to eat tasty yumyums by 4:45-5:00pm or so.

The Gym is closed the rest of the day, no other classes.

Otherwise, normal week, Tue-Sat. Thanks guys! Look forward to helping you smash tomorrow!

Murph is next week!

Yo! We’re gonna have two options for y’all! 8:00am at Turn It Loose for the morning crews, and then the 4:00pm option will be at Lynnwood with a BBQ to follow about 4:45pm-ish as people finish up. You’re welcome to any and all options, come at 8:00am for the workout, then turn up for the BBQ, cool! Come at 8:00am then go about your day off, cool! Come at 4:00pm at Lynnwood and smash, then refill your glycogen stores with tasty chow, cool! The only uncool thing is to not do Murph on Monday. Hehe πŸ™‚

BBQ Details: Gym’s got the meats, if you want to bring, salty-crunchies, fizzy drinks, desserts etc. Please do!

Otherwise, Monday the 27th the gym is closed, no other classes. Thanks!!!

Workouts:

Monday: Lynne

Tuesday: For Time: 10/8/6/4/2 Pressing Snatch Balances 95/65 and 10/20/30/40/50 Double Unders

Wednesday: Every 2 Minutes for 20 Minutes: Max L-Support on Rings, 15ft Handstand Walk, 12 KB Swings 70/53

Thursday: Wood 5 Rounds For Time, 400 meter Run, 10 Burpee Box Jumps (24/20 in), 10 Sumo-Deadlift High-Pulls (95/65 lb), 10 Thrusters (95/65 lb), 1 minute Rest

Friday: 4 Rounds for Max GHD Sit-ups 2 Minutes Work/ 1 Minute rest: Row 400m, Max GHD Sit-ups

Saturday: Max Get-ups in 25 Minutes: Teams of 3: Partner 1 and 2 400m Together, each Carrying a weight plate (45/25), Partner 3 Does Max Turkish Get-ups 53/36. Partner 1 becomes partner 2, partner 2 becomes partner 3, and partner 3 becomes partner 1.

Mid-May!? Fun time having flies, so the frog sayeth

Workouts:

Monday: Deadlift for Max

Tuesday: Max Rounds in 10 Minutes of: 3 Bar Muscle-Ups, 3 Box Jumps 30/24, 3 HSPU Hands on 45lb Plates

Wednesday: Nakba Day: For Time: 974m Row, 5 Rounds of: 15 HSQCL 75/55, 31 Ab Mat Sit-ups, 70 Dubs, 974m Row to Finish

Thursday: Thruster 5 Rep Max

Friday: 800m Run, 30 Ring Dips, 800m Run, 30 L-Pull-ups, 800m Run, 30 Alternating Pistols For Time

Saturday: With a partner: Double Grace, 60 Clean and Jerks in sets of 3 for time. I go, you go. Margo does 3, Jess does her 3, that’s 6 of the 60 reps they’ve got to do.

Happy belated Cinco de Mayo!

Did you guys celebrate May 4th? Like May the Fourth be with you? Too nerdy?

Workouts:

Monday: Bull: LCF as Rx’d For Time of 200 Double-Unders, 50 Overhead Squats (135/95 lb), 50 Pull-Ups, 1 mile Run

Tuesday: Hang Squat Clean for Max

Wednesday: Jackie

Thursday: 1000m Row, 3 times rest as needed

Fri-yay: Max Rounds in 15 Minutes of: 12 GHD Sit-ups, 24 Sumo DL High Pulls 95/65, 36 Double Unders

Shatterday: Teams of 3, Max Reps in 20: Rope Climbs 20′, Paralette Push-ups, 400m Run causes the rotate

Last week of April, May flowers?

I went to two memorials this weekend, loads of emotion man. REMINDER: it sure is smart to set aside some things for the future, plan ahead and all that, but you sure as hell better live for right now too. Wyatt Earp got told to “live,” by Doc Holiday on his death bed. Time waits for no one. Whatever little saying you like “Yolo,” “Memento Mori,” et hoc genus omne, let it motivate you. For what’s to come and how to get there. You certainly will.

Workouts:

Monday: As a complex for Max: Muscle Snatch, Power Snatch, Snatch

Tuesday: 24 Wall Ball Shots, 12 Calories on the Air Bike/C2 Bike (coaches choice), Rest 2 Minutes, 5 Rounds

Wednesday: Jerk for Max

Thursday: Max Rounds in 20 Minutes of: 6 Pull-ups, 11 Push-Ups, 100m Run, or 4 Pull-ups, 8 Push-ups 100m Run, wear a weight vest

Friday: Overhead Squat for Max

Saturday: Teams of 3! Row 300m causes the rotate, Station 1: L-Hang, Station 2: Alternating Pistols, Metrics: ST1: BE a good person, ST2 Max Reps

You aren’t going to get the butt you want by sitting on the one you have
Unknown

Your first class is always free. Check us out!