Have a wonderful Labor Day!!! PLEASE NOTE THAT THERE WILL BE ONLY TWO WOD TIMES ON MONDAY(LABOR DAY) at
9am and 4:30pm!!! Erik is teaching the 9am and Clay at 4:30.
25 Squats, 25 Push-ups, 25 Mtn Climbers, 25 Lunges, 20 Pass Thrus, 20 Good Mornings, 15 Strict Pull-ups
5 BackSquats @70%
150 Wall Balls (**One partner working at a time)
Rest two mins
Partner "Double Grace"
60 Clean and Jerks (135/95) (**)
3×12 GHD Sit-ups
"Strength does not come from physical capacity. It comes from an indomitable will." ~ Mahatma Gandhi
We will have a "MobilityCross" Class led by our in-house "Gumby"/ Evan Soroka! Don't miss it! MOBILITY/STRETCH HOUR today at 1pm!!
Run Loop, McClain x2
PreWOD 8 Ring Pushups on Minute for 10 Minutes. Use rings on beam and both new sets of green rings.
Hang Squat Cleans (95/65)
Box Jumps (24/20)
Burpees over Barbell
Post WOD 2 x 50 (Unbroken) 4-Count Flutterkicks. 8 Burpee consequence for each break if taken.
I am fierce.
I am powerful.
I am strong.
I am a force to be reckoned with.
Don't forget to Hit Cardio Cross at 11am… Sweet program down below.. have a taste of the burn!!
Group 8 (Don't forget shoulders and squats)
Touch N' Go Cleans
Min #1 5 Thrusters @ (95/65)
MIn #2 10 Pull-ups
MIn #3 150m row
Repeat for 30 mins
Hi 5s and Hugs for your Fellow FireBreathers! That was AWESOME!
800 m run
800 m run
Rest 3 min
Box jump 24/20
Teams of 2, 1 person working at a time
2 rounds of:
2 min max effort Airdyne
2 min max m Prowler Push
2 min max m Row
2 min max burpee slam ball (30/20)
3 rounds of:
1 min plank
"If you are early you are on time. If you are on time, you are late!"
I don't know if it originally comes from the military, but I do know it is a common saying in the military. When watchstanders assume the watch, they must be at their station 15 minutes prior to the scheduled relief time for a watch turnover (summary of happenings during the previous watch) so the offgoing watchstander should be able to give a turnover and be off watch at the time the oncoming watchstander is scheduled to assume the watch. If the oncoming watchstander is not there 15 minutes prior to the beginning of the watch and instead arrives at the scheduled time they are late. If they are there 15 minutes prior to the watch, thereby being early for the scheduled time, they are on time.
Don't be late! It is disrespectful…
Name the athlete in the photo to the left??? Hint.. She lives in Aspen and WODs w/ you..
100 Single-unders, There and Back Progressions: Fence, Tin Soldiers, Maddys, Hi-Knees,
Butt-Kickers, Highlands Walk, 20 Leg Swings Fore/Aft each, 20 Leg Swings Side-Side, Calf Stretch 30 sec each, 100 Single-unders
12 Ring Rows (Increase challenge with a box)
10X100M Sprint repeats
Rest 2 Min between efforts
Quad Mobility/Hamstring Mobility, Calf Stretching
"The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up." ~ John C. Maxwell
Warmup: Run Loop, 25 Squats, 25 Pushups, 25 Mtn Climbers, 15 Pass-Thrus, 15 Good Mornings
PreWOD: 4 Sets of
3 Front Squats
6 Back Squats
Use 67% of your 1RM Back Squat
5 second transition between FS and BS.
Rest 60 Seconds between sets
WOD: For Time
40 Power Cleans (95/65)
30 Push Press
20 KBS (24/16)
PostWOD: Ideal Stretch, Pigeon Stretch, Roll Shoulders with LAX Ball
"This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one…the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy." ~ George Bernard Shaw
Warmup: For 8 minutes -
5 Ring Dips
8 GHD Situps
8 GHD Hip Extensions
20 Sec Samson Stretch
Front Squats with 4111 Pace (4 sec down, 1 sec hold, 1sec up, 1 sec rest)
Use 60% 1RM
WOD: 5 Rounds for Time
15 Thrusters (95/65)
PostWOD: 5X12 Partner Leg Toss
"It takes a deep commitment to change and an even deeper commitment to grow." ~ Ralph Ellison