Feb 18 2018
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Posted by Nick Nuzzolo

WOD for 2/19/18

Gymnastics: -HSPU Standards and Practice -Toes to Bar standards and Practice *We will take some time today to fine tune these two movements. There will be workouts in the coming weeks that involve both and we want everyone to to prepared. We have been working on them all year and now is the time to […]

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Feb 17 2018
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Posted by Nick Nuzzolo

WOD for 2/18/17

Core WOD: 7 Minute AMRAP: 9 V-Ups 12 Bicycle Kicks 10 Mtn Climbers 13 Hanging Leg Raises WOD: 5RFT: 12 KB DL (53/35) 9 SA KB Cleans 6 SA KB STO L1 – (44/26) L3 – (35/18) Performance Goal: Sub 10:00 REMINDER: First Open workout will be this Friday! There will still be Open gym […]

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Feb 17 2018
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Posted by Nick Nuzzolo

WOD for 2/17/18

Strength: in two person teams with 1 barbell: 12 Minutes to establish Max Clean *score total pounds between two partners WOD: in two person teams: 15 Minute AMRAP: 50ft Sand Bag Lunge 20 DB Front Squats (50/35) 30 DB DL 500m Row L1 – (40/25) L3 – (35/20) Performance Goal – 4 Rounds *The Open […]

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Feb 15 2018
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Posted by Nick Nuzzolo

WOD for 2/16/18

Strength: Press 10 x 3 @ 50% of Wednesday’s Press # (dynamic effort upper) WOD: “14.5” 21-18-15-12-9-6-3 Thruster (95/65) Bar Facing Burpee Performance Goal: FINISH

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Feb 14 2018
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Posted by Nick Nuzzolo

WOD for 2/15/18

Strength: FS 11 x 2 @ 50% of Monday (dynamic effort day) *Speed, Form, Focus* WOD: 11 Minute AMRAP: 15 Push Ups 7 Calories 15 Hollow Rocks 7 Calories Performance Goal: 4 Rounds Friday Night Lights Dates: -February 23rd -March 2nd -March 9th -March 16th -March 23rd All Friday Night Lights times will be from […]

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Feb 13 2018
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Posted by Nick Nuzzolo

WOD for 2/14/18

**HAPPY 5TH BIRTHDAY ARIANA!** Strength: Press 1RM *Another max out this week. This is our last week with the two heavy days and two dynamic days. Let’s finish with a bang and get one last PR before we begin the open next week. During the Open things will be slightly lighter and more percentage based. […]

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Feb 12 2018
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Posted by Nick Nuzzolo

WOD for 2/13/18

Strength: EMOM 10: 2 Snatches *athlete specific load WOD: “Canada Goose” 4RFT: 12 Med Ball Cleans (20/40) 24 Pull Ups 12 RKBS (80/53) Performance Goal: Sub 14:30 L1 – (72/44) L3 – (53/35)

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Feb 11 2018
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Posted by Nick Nuzzolo

WOD for 2/12/18

Strength: Front Squat 1RM *Big test today. Let’s take the proper time to warm up and get ready to hit a new max. Please record your ending weight here as we will be using percentages of this in the coming weeks! WOD: 12 Minute AMRAP: 7 Power Cleans (135/95) 9 Box Jump Overs 11 TTB […]

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Feb 10 2018
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Posted by Nick Nuzzolo

WOD for 2/11/18

Conditioning: Tabata: Shuttle Runs Tabata: Sit Ups *Full 8 round Tabata (:20 Work/:10 Rest) ALL Runs first then ALL Sit Ups WOD: 45-30-15 Air Squats OH Lunge Steps (45/25) Performance Goal: Sub 8:00 The Open Begins in 1 week! Friday Night Lights Dates: -February 23rd -March 2nd -March 9th -March 16th -March 23rd All Friday […]

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Feb 10 2018
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Posted by Nick Nuzzolo

WOD for 2/10/18

WOD: in two person teams: 12 Minute AMRAP: Partner #1 – 20 Calories Partner #2 – AMRAP: 50ft SA OH DB Lunge, 15 Hollow Rocks Rest 2:00 12 Minute AMRAP: Coaches Surprise 🙂

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