WOD

Frontin’

Monday – July 31, 2017 - 170724 Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: Bench Press 1x3 @75%, 1x3 @80%, max reps @85% Metabolic Conditioning: “Frontin’ “ For reps – 3 rounds 1 minute each for max reps (FGB style) [...]

Cannonball Run

Saturday – July 29, 2017 - 170729 Context:   Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Cannonball Run” 17 minute AMRAP (As many rounds as possible)  With a partner, one person working at a time. 10 [...]

Wittman

Friday – July 28, 2017 - 170728 Context: Competition Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working on handstand progressions, strict handstand push ups, or handstand walking. Strength: none Super Set: none Metabolic Conditioning: “Wittman“ For time - 7 rounds 15 kettlebell swing (Health: 26lbs / Athletic: 35lb* [...]

Small Town Girl & Frank’s 5K

Frank's 5K is Saturday, Aug 12th at 7:30am.  The 5K event is free to members and friends and family. If you would like a shirt then order online at: https://pogo.undergroundshirts.com/collections/flatlander-franks-5k   Thursday – July 27, 2017 – 170727 Context:   Practice Mobility: Hip Skill Practice Warm Up: Perform 3 sets of [...]

Flippin Malarkey and Body Maintenance Yoga

Yoga Class starts back up Wednesday, August 2nd at 9:45 am and 7:30 pm for one hour each.  This 6-week Body Maintenance series is all about mobility, breathwork, and mindfulness. Everyone is welcome to join for a single class or for the full series, even if you’ve never done yoga before, [...]

Annie

Tuesday – July 25, 2017 - 170725 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on single arm kettlebell snatches or db snatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of 5-10 per side. Strength: 3-3-3-3-3 Deadlift (5 sets of [...]

Sickle and Hammer

Monday – July 24, 2017 - 170724 Context: Competition Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: Bench Press - (1x5@70%, 1x5@75%, Max Reps@80%) Metabolic Conditioning: “Sickle and Hammer“ 7 minute AMRAP (As many rounds as possible) 8 hang power snatches (Health: 45lbs, [...]

Dog is My Copilot

Saturday – July 22, 2017 - 170722 Context: Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Dog is my Copilot” For time, 3 rounds 15 partner deadlifts (Health: 85lb / Athletic*: 125lb* / Performance: 185lb) 30 [...]

Carjacked

Friday – July 21, 2017 - 170721 Context: Competition Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 6 x 2 Front BOX squat Super Set: 6 x 4 weighted strict pull up -or progression Metabolic Conditioning: “Carjacked“ For time. 12 shoulder presses (Health: [...]

The Chief

Thursday – July 20, 2017 – 170720 Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) power clean, or perform 3 reps on the minute for 6 minutes at 50-60% Strength: none Super Set: none Metabolic Conditioning: “The Chief” Each year [...]