Blog

Saturday 11.25.17

Training: A. Group warm up B. Partner 1 max AB cals Partner 2 dead lift hold 135/95 Partner 3 complete a full round of: 30 plate overhead lunges 25/15 20 pull ups 10 burpee * swtich after partner 3 completes… Read more »

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Friday 11.24.17

Reminder: 9:30 class only   Thanksgiving with the Girls Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. For time: Angie’s House 20 Pull-ups 20 Push-ups 20… Read more »

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Thursday 11.23.17 HAPPY THANKS GIVING

Hope everyone has a happy holiday with friends and family. Reminder 9:30 class only today   Training: A. Junk Yard Dog B. Turkey DAY partner WOD Teams of 2 complete 100 parnter wall sit/situps with turkey 100 granny swing tosses… Read more »

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Wednesday 11.22.17

Training: A. Coach led group warm up B. 7 min AMRAP 21 wall balls 20/14 21 box jumps 24/20 21 cal row rest 3 min 7 min AMRAP 15 wall balls 20/14 15 box jumps 24/20 15 cal row rest… Read more »

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Tuesday 11.21.17

Training: A. 3 sets 10 lateral lunges 10 strict pull ups 10 jumps squats B. EMOM x 7 min 3 PC + 3 front squats + 3 jerks EMOM x 7 min 2 PC + 2 Front squats + 2… Read more »

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Monday 11.20.17

Training: A. 2-3 sets Thoracic spine Lacross ball x 20-30 passes 10 banded OHS 5 skin the cats B. Every 90 sec x 18 min (12 sets) 25 DU + 1 snatch + 1 hang snatch, building C. EMOM x… Read more »

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Saturday 11.18.17

Training: A. Group warm up B. 20 min LADDER by 2s push press 95/65 box jumps 24/20 burpee over bar

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Friday 11.17.17

Reminder: Covington evening classes are cancelled for BROvotion games set up. 112:00 will be the last class Normal Schedule for Enumclaw for both Friday and Saturday Brovotion games will be from 8am- about 1, come support and cheer on you… Read more »

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Thursday 11.16.17

Training: A. 3 sets 15/12 AB Cals 15 push ups B. 5 Sets NFT 5 Heavy bench press ( close grip) 100ft farmers carry 10 chin ups 6 single arm bent over rows each side 10 BB roll outs C…. Read more »

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Wednesday 11.15.17

Training: A. AB 20/15 cals rest 2 min x 3 B. For time: 80 wall balls 20/14 70 alt hand KB snatch 53/35 60 walking lunges 50 HR push ups 40 toes to bar 30 ring dips 20 box jumps… Read more »

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