Monday, July 13, 2015

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EMOM 14 min:
Even 1-3 Muscle Ups (2 pull ups+ 2 dips for a muscle up)
Odd: 1 Squat Clean + 2 Front Squats + 1 Push Jerk

Can add weight each set. Post reps of MU and weights for complex for each round.  

Optional Endurance:
10 x :40 sec bike sprint, rest :20 between efforts

What is your Summer Fitness goal? Pull up, muscle up, come to 3 classes each week? Are you coming to enough classes to reach your goal? We need to see you a minimum of 3x each week to help you reach your goals. Make sure you are coming to class!
If you still don't have a plan to reach your goal, get with a coach after class and ask for help!

How We’re Setting Our Kids Up to Be Fat, Sick, and Unhappy



  1. 95, 100, 105, 110 , 115, 120, 130 - 2 muscle ups each round. Thanks Coach Asa - awesome cue for getting under the bar faster - made big difference. Should have started off heavier. Good Wod.

  2. WOD - I love EMOMs
    83, 83, 93, 93, 103, 103, 113 - agree with Charmaine. Great coaching tips by Asa and should have started off heavier. Goal was to get to 120# but I worked on correcting bad habits with the squat clean (hence the repeated weight).
    Strict pull up and dips with blue band

  3. This is my MOD WOD for the 4:30 class! Thanks Amy

    EMOM 14 minutes:
    even: 5 ring rows, 5 box dips
    odd: 10 dumbbell presses

    I haven't set a goal yet but I will make one!

    Remember Strong Starts Here!

  4. Rest day for me. Been doing some transition work on rings in garage to get closer of my goal.