Conga Line

S/S

Pull up and T2B practice 6min

 

WOD: "Conga Line"

Teams of 3 

For reps 

 

5min AMRAP

C2B Pull up 

1min rest

5min AMRAP

Box jumps 30/24

1min rest 

5min AMRAP

T2B

1min rest 

5min AMRAP

Deadlift 225/135

1min rest 

5min AMRAP

Weighted Kayaks 25/10

 

Each team member cycles through doing only 3 reps of each exercise at a time following each other in "conga line".

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Push to start

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News:

Make sure to sign up by Thursday in the office for the Beach WOD/cook out this Sunday. The WOD will be a partner WOD and yes there will be swimming involved. You can scale the swimming if needed. 

S/S

For quality 

10-9....1

Roll to candle stick

Close grip push up 

 

WOD: "Push to start"

6 rounds 

30sec on 30sec off

Bench press BW/.75

Box jumps 24/20

Plank 

Helen

 

News:  

Nutrition Challenge Seminar Kick off tomorrow at 11:45.  

The Youth Power Clean competition has been postponed for this Saturday. Saturday classes will run as normally scheduled. 

 

WOD:"Helen"

3 rounds 

400m run

21 KB swings 55/35

12 Pull ups 

 

S/S

Super set 

4 x 10 

BB row 

Rear delt flye 

Lauren  

Lauren  

Bend don't break

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News:

Yobility tonight at 7pm. Sign in on Front desk before 4pm if you would like to attend. 

The exterior of the gym is going to be painted in the next week or so. If the painters are out please don't park next to building. Thank you.

S/S

Snatch grip deadlift 

3-3-3-3-3

 

WOD: "Bend don't break"  

22min AMRAP

3 Bar-facing burpee 

6 deadlift 275/155

3 Bar-facing burpee 

1 lap around gym (200m)

Hand Standing

 

News: 

Nutrition Challenge kick off Seminar this Saturday at 11:45am. All are welcome. You can still participate in the Challenge with out attending the kick off. Sign up for the challenge in the office or by emailing Sam. 

Everybody did a great job remembering to sign into class yesterday keep it up. 

Beach WOD is July 19th at 3pm. There will be swimming involved in the WOD but scaling is always an option. Cook out/pot luck to follow WOD. Sign up in the office. On the sign in sheet please indicate what you are bringing. 

 

S/S

EMOTM 14min

Odd - 25sec Hand stand hold 

Even- 2 handstand walk around box w/feet on the box 

 

WOD: FT

100 DU 

80 push up

60 Weighted sit up 25/10

40 DU

20 push up

10 weighted sit up 25/10

 

 

 

                          Don

                          Don

The Barbells are back in town:

 

News: 

Remember starting today everyone needs to sign into class. Sign in at the ipad on top of the cubbies. 

To sign in enter your email or phone number that's in the system. Then select the class you want to sign into. 

This Saturdays Youth Power clean competition has been postponed. We will have the regular scheduled classes this Saturday. 

Beach WOD July 19th at Van Singel lake in Byron Center! More details to come out soon. 

 

S/S

Back squat 

Find 1RM 

 

WOD: 15min AMRAP

3 Power clean + 2 squat clean 135/95

3 T2B + 2 pull up 

3 box jump + box jump overs 24/20

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