August 2017

Labor Day Schedule:

Monday, September 4th, we will be holding a 9AM and 10Am class only!

Come get your fitness in to start off your Labor Day!

Partner WOD

300 Double Unders
200 Push ups
100 Power Cleans
Fitness: 600 singles;  95/65
Performance: 115/75
Open: 135/95
Coaching tip: For today’s partner workout, one person works at a time – split up the reps however you would like. There are a lot of push ups programmed today, but make sure that you are moving well throughout. It is better to do fewer, better push ups, than more sub-par push ups. Choose a power clean weight that will allow you to move through 5-10 reps unbroken even while fatigued.
Coach Alexa on Doubles!

Strength WOD

EMOM for 7 Minutes (same weight across):
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS


6 Snatches
10/7 Assault Bike Cals
Rest 30 seconds
6 Rounds
Fitness: 95/65 (Power Snatch)
Performance: 115/75 (Squat Snatch)
Open: 135/95 (Squat Snatch)
Coaching tip: The rounds for today’s workout should move fairly quickly – for snatches, focus on form throughout each lift and try to choose a weight that will allow you to cycle through sets of 3-6 reps unbroken. The assault bike should be a sprint.
Austin looking determined on the rings!


800 M Run
8 Squat Cleans
16 Bar Facing Burpees
Rest 2 minutes
3 Rounds
Fitness: 115/75
Performance: 155/105
Open: 185/125
Coaching notes: Our endurance cycle continues today with some running, heavy leg work and everyone’s favorite – burpees. Your squat cleans today should be heavy – feel free to break up into singles if you need to. Try to maintain a 5 min pace or lower on your runs – scale to a 600m or 400m if necessary.
Katie looking strong in her set up position!

  If you could quit your job today and start a new career, your dream job, what would it be? What if someone knocked on your door and offered you that opportunity, would you take it? What if that person believed in you enough to invest in you, but there was no guarantee of long term financial security or success? What if you knew that the road to success would include way more time and work than you currently put in? What if, in committing to this, in addition to working hard, you would need to face every demon within your...

  If a workout has built in rest for 30 seconds, 1 minute or 2 minutes do you have a plan of attack? How do you make the most of that rest period so it does not feel like 5 seconds.  There are few a things you can do to optimize your rest period to help you recover faster and feel better.  These tips are also not earth shattering.  There is not a special green juice you drink that will increase recovery and help performance.  These tips and tricks are like most things in life.  The more you use them, focus...

We switched Tuesday for Wednesday due to the rain!

Skill WOD

8-10 Strict Pull ups
8-10 Strict Ring Dips
3 Rounds


KB Swing
Toes to Bar
Box Jumps
Fitness: 35/26
Performance: 53/35
Open: 70/53
Coaching tips: Today’s skill work and WOD contains 3 different gymnastics movements- ring dips, strict pull ups, and toes to bar. When it comes to gymnastics movements, always strive for quality over speed or quantity. During today’s work ask yourself, “am I just pushing through this as fast as I can or am I moving in a way that will make me stronger and more skilled tomorrow?”
The 4:30 crew on lunges!

Strength WOD

4 Push Press
8 Bentover Barbell Row (overhand grip)
x 4
Build up in load


24 -1 Arm DB Push Press (switch arms every 12)
40 Cal Row
____ Double Unders
3 Rounds
Fitness: 40 Double Unders
Performance: 50 Double Unders
Open: 70 Double Unders
15 min Time Cap
Two extremely fit ladies who choose to push themselves to be better everyday!

Only 2 More days to sign up!  We will be ordering tickets based on the OrangeBoard sign ups.  Don't miss out!! The crew at the Orioles game 2 years ago! On Saturday, September 23rd, we will be taking a trip to watch the Orioles play the Tampa Bay Rays.  All you need to do to be a part of this fun event is sign up at the gym and then show up for the 7:05 game.  Sign up on the OrangeBoard in the lobby. Cost of tickets ($27) will be taken out of your ZenPlanner account using the card you have on file. Be sure to...

Strength WOD

Sumo Deadlift 5/5/5/5
(70% across, work on speed off the ground)


7 Deadlifts
9 Bar Facing Burpee
6 Rounds
Fitness: (185/125) Seated DB Strict Press
Performance: (225/155) Kipping HSPU
Open: (245/165) Strict HSPU


20 Hanging DB Clean and Push Press (10 each arm)
20 Sit ups
20 Walking Lunges
20 Push ups
100 Single Unders or 50 Double Unders
22 min AMRAP

  Pat going heavy on push press!