WOD

WOD Thanksgiving 11-28-19

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ONE WOD ONLY 9 AM!! ALL other classes cancelled. Thanksgiving Partner Throw-Down For Time: (w/ a partner) 10 Sumo Deadlift High-pulls 1.5 pood 20 Push Presses 45 lbs 30 Burpees 40 Lateral Jumps 50 Sit-up (abmat)s 60 Walking Lunges 70 Push-ups 800 m Run/row 90 Double Unders 100 Air Squats 90 Double Unders 800 m […]

WOD

WOD Wednesday 11-27-19

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AMRAP’s AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Cal Row Rest 3 min AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Power Clean (205/145) Rest 3 min AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete […]

WOD

Power Hour 11-27-19

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Bench Press 4×6 at 65% Bench Press 4×5 at 70% Bench Press 4×4 at 75% Asst: 10 pause banded high row (5 sec pause) :30 overhead dbl kb hold + 5 dbl kb press :30 top of push up hold + 5 push ups 10 DB bent over flye

WOD

WOD Tuesday 11-26-19

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Lifting: 15 minutes to establish a 3 RM Front Squat WOD: 3 rounds for time of: 20/17 Assault Bike Calories 20 Thrusters, 95/65 lbs Scaled Version- 3 Rounds: 15/12 Cal Bike 15 Thruster (75/55) Goal: Sub 10 min Cool Down: Hip Extension 2-3xs: 10-15reps Notes: Add weight if needed.

WOD

WOD Monday 11-25-19

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4 rounds for time of: Dumbbell Farmers Carry, 50/35 lbs, 150 ft 20 Dumbbell Deadlifts, 50/35 lbs 15 Pull-ups Scaled Version- 4 Rounds: 150′ DB Farmers Carry (35’s/20’s) 15 Dumbbell Deadlift (35’s/20’s) 10 Ring Row (feet elevated if possible) Accessory: Shoulder Maintenance 3x 10-15ea: Plate Front Raise Plate 45 Degree Raise Bent Over Raise ** […]

WOD

Holiday Schedule 2019

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Hey guys and gals, it’s that time of year again. With the holidays upon us I’d like to get everyone the holiday schedule out early. Don’t worry I will re-post reminders as the months go on 😉 Mark your calendars first!! This year is CSA’s 10 year anniversary and we invite you all to join […]

WOD

Endurance WOD 11-24-19

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Running Intervals: Run 1600m x1 -rest 1:1 Run 800m x2 -rest 1:1 Run 400m x4 -rest 1:1 Run 200m x6 -rest 1:1 **rest is equal to your run time. These are intervals and we are looking to be consistent in our pace. This is not a time to set a PR. Rowing is always a […]