(910) 612-2203

Monday WOD 10/26/20

SHOUT OUT TO ALL THESE WINNERS YESTERDAY. 1st Place (Troy, Matt, Dave Hutnik, Sidney) 2nd (Aaron, Jay, Pascha, Lauren)! Great EVENT, perfect weather, fun stuff. Make it your goal to join us next year if you didnt!

Monday Schedule: 6am/8am/9am/530pm/630pm WOD and SPIN at 530pm

PART ONE

10 MIN EMOM
4 Squat Cleans

PART TWO:

15-12-9
Thrusters
Pullups

400 Meter Run

9-12-15
Thrusters
Pull-Ups

400 Meter Run

PART ONE

10 MIN EMOM
4 Squat Cleans (65%)

PART TWO:

15-12-9
Thrusters (65/95)
Pullups

400 Meter Run

9-12-15
Thrusters
Pull-Ups

400 Meter Run

PART ONE

10 MIN EMOM
4 Squat Cleans (65%)

PART TWO:

15-12-9
Thrusters (65/95)
Pullups

400 Meter Run

9-12-15
Thrusters
Pull-Ups

400 Meter Run

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SATURDAY GRIT IRON GAMES IN SOUTHPORT

The gym will be closed tomorrow as we travel to the JETPORT in Southport for a friendly competition “Grit Iron Games”

Come cheer us on. From 8 to 12

The gym will be closed tomorrow as we travel to the JETPORT in Southport for a friendly competition “Grit Iron Games”

Come cheer us on. From 8 to 12

The gym will be closed tomorrow as we travel to the JETPORT in Southport for a friendly competition “Grit Iron Games”

Come cheer us on. From 8 to 12

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Friday WOD 10/23/20

Flashback from Grit Iron 2019. These guys will be back at it this year! Come support them Saturday!

Fridays Schedule: 6am/8am/9am …… Open Gym 430pm

 

AMRAP 5:
600 Meter Run
1 Round:
10 Push-ups
20 Air Squats
Max Power Cleans

Rest 3 Minutes

AMRAP 5:
400 Meter Run
2 Rounds
10 Push-ups
20 Air Squats
Max Hang Squat Cleans

Rest 3 Minutes

AMRAP 5:
200 Meter Run
3 Rounds
10 Push-ups
20 Air Squats
Max Squat Cleans

AMRAP 5:
600 Meter Run
1 Round:
10 Push-ups
20 Air Squats
Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 5:
400 Meter Run
2 Rounds
10 Push-ups
20 Air Squats
Max Hang Squat Cleans (135/95)

Rest 3 Minutes

AMRAP 5:
200 Meter Run
3 Rounds
10 Push-ups
20 Air Squats
Max Squat Cleans (135/95)

AMRAP 5:
600 Meter Run
1 Round:
10 Push-ups
20 Air Squats
Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 5:
400 Meter Run
2 Rounds
10 Push-ups
20 Air Squats
Max Hang Squat Cleans (135/95)

Rest 3 Minutes

AMRAP 5:
200 Meter Run
3 Rounds
10 Push-ups
20 Air Squats
Max Squat Cleans (135/95)

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Thursday WOD 10/22/20

Thursday Schedule: 6am/9am WOD …… Open Gym Times 8am and 530pm

Dont forget we are closed Saturday but we will be throwing down at Southport for the Grit Iron Games come join us.

Southport Jetport at 8am.

8 Rounds (1 DB )
8 SA DB Hang Squat Cleans Right
8 SA DB Hang Squat Cleans Left
16 Ab Mat Sit Ups
then….
3 Rounds
40 Flutter Kicks
30 Bicycle Crunches
20 Suitcase Crunches

8 Rounds (1 DB 35/50)
8 SA DB Hang Squat Cleans Right
8 SA DB Hang Squat Cleans Left
16 Ab Mat Sit Ups
then….
3 Rounds
40 Flutter Kicks
30 Bicycle Crunches
20 Suitcase Crunches

8 Rounds (1 DB 35/50)
8 SA DB Hang Squat Cleans Right
8 SA DB Hang Squat Cleans Left
16 Ab Mat Sit Ups
then….
3 Rounds
40 Flutter Kicks
30 Bicycle Crunches
20 Suitcase Crunches

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Wednesday WOD 10/21/20

Wednesday Schedule: 6am/8am/9am/530pm WOD

Sign up on Zenplanner please!

“Heartbreaker”
Teams of 2 Gauntlet Style (Partner 1 completes row before Partner 2 starts rowing and follow along through entire workout)
*Scaling Option is to only do the Even Rounds 1000/800/600/400/200
1000 Meter Row
10 Push Press
10 Push Ups
10 Pull Ups
900 Meter Row
9 PP
9 Push Ups
9 Pull Ups
800 Meter Row
8 PP
8 Push Ups
8 Pull Ups
700 Meter Row
7 PP
7 Push Ups
7 Pull Ups
600 Meter Row
6PP
6 Push Ups
6 Pull Ups
all the way down to 100 Meter Row and 1 of Each

“Heartbreaker”
Teams of 2 Gauntlet Style (Partner 1 completes row before Partner 2 starts rowing and follow along through entire workout)
*Scaling Option is to only do the Even Rounds 1000/800/600/400/200
1000 Meter Row
10 Push Press
10 Push Ups
10 Pull Ups
900 Meter Row
9 PP
9 Push Ups
9 Pull Ups
800 Meter Row
8 PP
8 Push Ups
8 Pull Ups
700 Meter Row
7 PP
7 Push Ups
7 Pull Ups
600 Meter Row
6PP
6 Push Ups
6 Pull Ups
all the way down to 100 Meter Row and 1 of Each

“Heartbreaker”
Teams of 2 Gauntlet Style (Partner 1 completes row before Partner 2 starts rowing and follow along through entire workout)
*Scaling Option is to only do the Even Rounds 1000/800/600/400/200
1000 Meter Row
10 Push Press
10 Push Ups
10 Pull Ups
900 Meter Row
9 PP
9 Push Ups
9 Pull Ups
800 Meter Row
8 PP
8 Push Ups
8 Pull Ups
700 Meter Row
7 PP
7 Push Ups
7 Pull Ups
600 Meter Row
6PP
6 Push Ups
6 Pull Ups
all the way down to 100 Meter Row and 1 of Each

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Tuesday 10/20/20

Tuesday Schedule: 6am/8am/530pm WOD and OPEN GYM 9 to 10am.

PLEASE SIGN UP ON ZENPLANNER TO RESERVE YOUR SPACE IN CLASS.

28 Min EMOM/7 Rounds
M1: 10/13 Cal Row
M2: 12 Med Ball Sit Ups
M3: 13 Med Ball Cleans
M4: 14 Ball Slams

28 Min EMOM/7 Rounds
M1: 10/13 Cal Row
M2: 12 Med Ball Sit Ups
M3: 13 Med Ball Cleans
M4: 14 Ball Slams

28 Min EMOM/7 Rounds
M1: 10/13 Cal Row
M2: 12 Med Ball Sit Ups
M3: 13 Med Ball Cleans
M4: 14 Ball Slams

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