Summer League details and registration can be found here:
All classes will be cancelled on Monday, July 4! We will program an at-home WOD.
Our next Bring-A-Friend Day will be Thursday, June 30!
Occasionally we repeat WoD’s. Today is one of those occasions. Measure your score against your score from April 12th. This is designed so you can see if what you’re doing outside of the gym is getting you closer or further from your goals.
This is a low skill engine test so fitness is truly the test.
Focus on your trunk today. Maintaining abdominal activation throughout the wall ball. See if you can have a full tight belly at the bottom of each rep. Breathe in on the way down, contract against that air hard at the bottom, exhale as you move upwards and fire the glutes at the top.
For box jumps, especially you rebounders, it is also greatly beneficial to breath in as you are descending from the box and have a tight full belly when you hit the ground. Muscle elasticity and ground force reaction are the rebounders best friends. But there is a time component to taking advantage of these principles. You must land and jump almost simultaneously in order to get those benefits. The ground is lava!!
Precise, efficient, repetitive movement is today’s key.
5 Rnft
6 Bent Over Single Arm Kb row Right
6 Bent Over Single Arm Kb row Left
5 Non Rebounding Box Jumps (higher than the box you will use for the WoD
10 KB Russian Twists (same as chosen for rows)
All The Fitness (Time)
3 Rounds for time
25 Wall Balls 20/14
20 Box Jumps 24/20
15 Burpees