Daily WOD

Part One:

Back Squat

*Set 1 – 6 reps

*Set 2 – 8 reps

*Set 3 – 10 reps

*Set 4 – 8 reps

*Set 5 – 6 reps

(Use the same load for all 5 sets.)

Rest 60 seconds

 

Part Two:

30-20-10

Single Arm Dumbbell Hang Clean

Single DB Front Rack Lunge

Calories

We are SO excited to announce our June Athlete of the Month is…Nikki K!

Nikki is an amazing member and athlete, and we are thrilled to celebrate her this month. Her hard work and dedication to fitness and the Hardware community has not gone unnoticed! It has been a pleasure watching her grow as an athlete over the years. Anyone who knows Nikki knows what positive and contagious energy she brings! Make sure to wish her congrats and check our her AOTM profile.

 

TODAY’S SCHEDULE

9:00 – 9:45am: TotFit

9:30 – 10:00am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: YouthFit

We are SO excited to announce our June Athlete of the Month is…Nikki K!

Nikki is an amazing member and athlete, and we are thrilled to celebrate her this month. Her hard work and dedication to fitness and the Hardware community has not gone unnoticed! It has been a pleasure watching her grow as an athlete over the years. Anyone who knows Nikki knows what positive and contagious energy she brings! Make sure to wish her congrats and check our her AOTM profile.

 

Functional Fitness:

Complete 5 Rounds For Time Of:

30 Cal Machine

20 Wall Ball

15 RKBS

10 Toes 2 Bar

*25min Cap

We are SO excited to announce our June Athlete of the Month is…Nikki K!

Nikki is an amazing member and athlete, and we are thrilled to celebrate her this month. Her hard work and dedication to fitness and the Hardware community has not gone unnoticed! It has been a pleasure watching her grow as an athlete over the years. Anyone who knows Nikki knows what positive and contagious energy she brings! Make sure to wish her congrats and check our her AOTM profile.

Part One:

4 rounds:

A1. 2 Turkish get ups per arm

A2. :30 Hollow Hold

A3. :30 Arch Hold

A4. :30/:60 Plank

 

Part Two:

AMRAP 10:

2 Alternating Devils Press

4 Box Jump Overs

8 Plank Pass Through

 

STANDARD: 20/15

RX: 35/20 lb

SPORT: 40/25 lb

COMPETITION: 45/30 lb

We are SO excited to announce our June Athlete of the Month is…Nikki K!

Nikki is an amazing member and athlete, and we are thrilled to celebrate her this month. Her hard work and dedication to fitness and the Hardware community has not gone unnoticed! It has been a pleasure watching her grow as an athlete over the years. Anyone who knows Nikki knows what positive and contagious energy she brings! Make sure to wish her congrats and check our her AOTM profile.

TODAYS SCHEDULE

6am  and 7am OPEN GYM
9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY

Part One:

A. 8 min to perform: BB Bent over rows for 4×6 (50-55% of 1rm, Use the same load for all 4 sets.)

B. 8 min to perform: Bench Press 4×6 (50-55% of 1rm, Use the same load for all 4 sets.)

 

Part Two:

3 sets

2 minute AMRAP

50 Double Unders or 30 Crossovers

10 Burpee

Max Calorie in remaining time

-Rest 90 seconds between sets-

Part One:

Back Squat 4×5 (50-55% of 1rm, Use the same load for all 4 sets.)

Rest 60 seconds

 

Part Two:

3 rounds of

Min 1: 20 Ball Slam

Min 2: 15 Med Ball Cleans

Min 3: 10 Med Sit Ups

Min 4: rest

MURPH: For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

 

HALF MURPH: For Time

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

 

Standard: Half Murph + Ring Row

Rx: Half Murph + Pull-Ups

Sport: Full Murph

Competition: Full Murph + Weighted Vest”

TODAY’S SCHEDULE

9:00 – 9:45am: TotFit

9:30 – 10:00am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: YouthFit

Community Workout!

25min AMRAP: Teams of 2 You-Go-I-GO

10 Weighted Sit Ups

36 Double Unders

10 Dumbbell S2OH (6 on each side)