Metcon:
5 Rounds For Time:
40 Double Unders
40 Reverse Lunges
10 Burpees
15 Sumo Stance Squats
*If you don’t have a jump rope, do jumping jacks
*If You have anything heavy you can hold during the lunges and squats, hold it.
post times online and tag us:)
Strength/Skill:
6 Sets of:
Max Reps Strict HSPUs – Go as deep as possible, even if it’s only a few inches.
Metcon:
Part A: 3 Supersets of:
60 Flutter Kicks
:45 Sec. Plank Hold Left Side
:45 Sec. Plank Hold Right Side
60 Scissor Kicks
Part B: Mile Run For Time
*Superset is done where you do all 4 movements back to back with no rest, then rest as needed in-between rounds. Count each leg during the flutter/scissor kicks
**Post mile times on insta
Hey guys, we just wanna give everyone a quick rundown of what’s going on with the mandated small business 30 Day shut down. Until further notice, the gym will be closed. We are unbelievably sad to close the doors but we know it’s the best case scenario to not only avoid any fines, but more importantly keep you guys and your families safe!
So for now, we will be posting “At Home Friendly Wods”! Please complete the wod anytime and, if you’d like, post your time/score on Instagram and tag us and we’ll repost to show everyone where each other are at! We are also gonna shoot to get some small groups together for Park Wods! We are aiming for a couple times a week but we’ll keep you updated on those through the daily wod updates right here. We are going to do everything we can to maintain our Rugged sense of community!
Lastly, we know these times are hard for a most! So we’d like to encourage anyone who is concerned, even in the slightest, financially to reach out to us and we’ll happily put your membership on hold for the time being! Our primary concern is and always will be you for you guys! We know the stress that can come from chaos like this so please, don’t hesitate to email or call us directly to freeze your membership or ask any other questions!
Please tell anyone you know from the gym about what’s going on and let them know this site will be the best place to get updates and info going forward!
Hey guys, swing by the gym today for any class and we’ll inform everyone about the game plan for the next month and what we are gonna be implementing!
Strength/Skill:
7×6 Deadlifts (Building)
Metcon:
AMRAP 16:
10 Push Ups
8 Deadlifts (185/125)
10 Pull Ups
26 Weighted Lunges (50/35)
Strength/Skill:
Clean + 2 Split Jerks
Metcon:
AMRAP 13:
6 Push Jerks (135/85)
12 Toes 2 Bar
24 Double Unders
