WODS – Jan 15 – 21

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. FRC CARS Shoulder Rotations FRC CARS Hip Rotations Slow “Soda Can” Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs Single Arm … Read More

WODS – Jan 8 – 14

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. FRC CARS Shoulder Rotations FRC CARS Hip Rotations Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs Single Arm Hang/Shrug 3x 3 … Read More

WODS – Jan 1 – 7

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. FRC Shoulder Circle FRC Hip Circle Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side 90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side Cat/Cow, 6-10 Sweeping Birddog 3 each side Roll to 1/2 Kneeling Quad, 3 each Hollow … Read More

Who’s Who: Alma P.

Anton EmeryMember Profiles

Alma P. Member Since 10/8/2016 Why did you get started with training at Blue Ox? I needed an after work activity and wanted to get stronger at the same time. One word people use to describe me: Foodaholic What do you do for work and fun outside of the gym? I work as a bridge engineering and my idea of … Read More

WODS – Dec 25 – 30

admin201 Workouts of the Week

Training Purpose Monday WOD Gym Closed Tuesday Warm Up General body warm up if you are early to class. FRC Shoulder Circle FRC Hip Circle Supine Leg Swing 3/3 Windmill 1/2 roll to quadruped 3/3 Cat/Cow 6 Inchworm to Squat Bootstrappers 10 Squat 5 Squat/Kneeling 5 Cossack Float to 90/90 Cossack Tripod to Bridge 3/3 Inchworm 10m Reverse Inchworm 10m … Read More