Monday - Holiday week updates

Monday, November 19 2018

Holiday Schedule:

Wednesday - Normal Schedule

Thursday - Closed

Friday - 9:30am GP Class - Open Gym 10:30-12:00, 12(noon) GP class

Saturday - Back to normal schedule

If you have family/friends who want to come in please ensure you give us a heads up.

WOD: 4 rounds, 10 sumo deadlifts 225/155, 10 lateral burpees over bar, 500m row

Strength1: work up to a 1 rep max weighted box jump or 3 rep max lunge step(use 12-20" box) (on on the jumps - use soft boxes and put weights or other boxes underneath - have someone hold the soft boxes if it becomes wobbly)

Recovery: 2:00 hollow hold

Gymnastic amrap

Friday, September 21 2018

WOD: Complete as many rounds as possible in 10 minutes of: 15 toes-to-bars 50-ft. handstand walk Scales for handstand walk - working back from hs walking from the wall/shorten the distance/static holds on wall/wall walks/static Db holds for maybe 2x:30 arms fully extended body tight and pressing up overhead. Workout Courtesy of

Strength1: 6 rep db bench press

Accessory: 3 rounds: 10 db rows on each arm, 12 db roll back extensions, :20 Hollow hold

Recovery: 1x50 banded tear aparts

2 rounds - 50, 40, 30, 20

Tuesday, September 18 2018

WOD: 2 rounds: 50 cal row, 40 wall ball 20/14, 30 deadlift 155/115, 20 strict HSPU. Scale hspu with strict kb presses

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: Discuss - movement standards - demo each movement

Recovery: 1x50 straight arm lat pull downs

21-15-9 Row cals, pull ups, and single arm thrusters

Monday, July 16

OC is back to normal schedule thank you for understanding the coaches staff's desire to get better and learn more skills.

Learn more about the newest tool OC invested in to help you learn the truth of where you are today and help you identify where you want to go next.

WOD: 21-15-9 Single arm kb thrusters 53/35, pull ups and row calories

Strength: 8 rep max good morning (starting from pins, complete around 20 reps total)

Accessory: 3x20 Russian Swings (AHAP)

Recovery: 2:00 each side bird dog


Tuesday, May 15

WOD: 4x1K row @ 80% of best 1k row, rest 3-4 minutes between rows (figure 25-30 minutes to complete)

Strength: 10x2 Push Press @ 70% of 1RM Push Press (10 -15 minutes)

Accessory: 1x Max push ups - into max push ups to a 35/25 plate - into max push ups into 45# plate - subs you could complete this using max push ups max push ups into sling shot - max push ups using sling shot and shorter range of motion (5-7 minutes) Use a partner to help you put plates under your chest

Recovery: 1x1:00 banded static overhead hold (2 minutes)

Work and rest

Saturday, April 14

WOD: In Teams of 2: Each teammate will complete 3 sets of 3 rounds. 1 round is 12/10 calorie on rower, and 8 burpees. (Athlete one completes all three rounds of 1 set before athlete two starts) Partner A complete 3 rounds of 12 cal row, 8 burpees 3x and then partner b starts. (if odd number just time your rest periods and rest 1:1)

Recovery: Coaches Choice