April 2016

Thursday

WOD: AMRAP 12 min: 6 Deadlifts (155,225#) ~50-60% of 1 rm. 9 Strict pullups *use assistance as needed, try to get these done in as big of sets as possible, keeping it to 3’s at the smallest. 18 double-unders *scale to 1/2 du or 2x su to keep moving.

Thursday Read More »

Wednesday

WOD: A. Front Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with 3-5 reps until they reach 60-65%, then begin working sets. Goal would be to hit 90%+ for a double. If you only have a back squat max, goal would be ~80%+ for 2

Wednesday Read More »

Tuesday

WOD: Every 2min x 24 min. (3 Rounds) 1.light-moderate load sled push walking pace, but moving the entire 2 min. 2. 45-60 seconds of UB heavy Russian KB swings (fluid swings with each breath) *walk remainder of time. 3. 45-60 seconds of alternating reverse lunges. 4. Farmers Carry width of room rest at each width

Tuesday Read More »

Monday

WOD: Beginners: For those participating in Mini-Murph/Team Murph. AMRAP 20 min: 200m. Run 2 Rounds of Cindy: 5 pullups, 10 pushups, 15 air squats Intermediate: For those participating in Murph AMRAP 20 min: 400m. Run 3 rounds of Cindy: 5 pullups, 10 pushups, 15 air squats Advanced: For those participating in Mighty Murph. AMRAP 20

Monday Read More »

Friday

WOD: Handstand pushup skill work A1. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 A2. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 B. alternating EMOM x 12 min: odd: 3-5 kipping handstand pushups *pick one of the skills that you can do 3-5 reps UB. even: 10 heavy russian KB swings *https://www.jtsstrength.com/articles/2013/03/27/russian-kb-swing-and-crossfit-kb-swing/

Friday Read More »

Thursday

WOD: *Compare to Thursday March 3. A. Row skill work B. 5 x 3 min / 1 min easy (20 min total) Row five 3 minute pieces. Row for one minute at light pressure between each piece. *log distance in meters for each 3 min piece. C. clean off rowers! seat, handle, slide + post

Thursday Read More »

Wednesday

WOD: CrossFit Total *Compare to Wednesday March 2. Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder Press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for

Wednesday Read More »

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

CANCELLATION/HOLD POLICY

All membership agreements require 10-days written notice to cancel your membership. This form will serve as your 10-days written cancellation notice. Note that if you have a scheduled renewal payment within 10-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

OUR Information:

Location:

340 S Walker Street Bloomington, Indiana 47403

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.