WODS – Sept 4 – 10

admin201 Workouts of the Week

Training Purpose Tuesday Warm Up General body warm up if you are early to class. FRC CARS Shoulder Rotations FRC CARS Hip Rotations Sidelying Windmills FRC Sleeper Stretch Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat Isometric Hold Squat to Kneeling Cossack Squat Cossack Squat Isometric Hold FRC 90/90 int/ext rotations Child’s Pose SLR, 10/10 FRC Americana … Read More

WODS – August 28 – Sept 2

admin201 Workouts of the Week

Monday Warm Up General body warm up if you are early to class. FRC CARS Shoulder Rotations FRC CARS Hip Rotations Sidelying Windmills FRC Sleeper Stretch Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat Isometric Hold Squat to Kneeling Cossack Squat Cossack Squat Isometric Hold FRC 90/90 int/ext rotations Child’s Pose SLR, 10/10 FRC Americana Stretch Ring … Read More

Weightlifting Week of 8.28.17

Xi XiaWeightlifting Program

Monday Warm Up 2 World’s Greatest Stretch 10 Passthroughs X 3 sets WOD A. Position 1 Snatch – build to a heavy 3 B. Position 1 Clean – build to a heavy 3 C. Back Squat – 5RM Recovery Barbell Quad Mash x 2 min RL Wednesday Warm Up 2 RL Turkish Get-up 10 Hip Bridges X 3 sets WOD … Read More

Who’s Who: Coach Angela K.!

Xi XiaMember Profiles

Introducing Angela Coach Angela K. I am super excited to introduce Coach Angela to the Blue Ox community! She has already started to shadow and introduce herself in classes and you’ll be meeting her soon. Due to her full-time job, her schedule is varied and flexible and she could be your coach in any of our classes. Please give her … Read More

Who’s Who: Brent R.!

adminMember Profiles

We’re going to start highlighting a member from the gym each month. You’ll get to know a little more about each other, and we can recognize some of the great work being done in the gym. First up is Brent! Brent R. Member Since 5/31/2016 Why did you get started with training at Blue Ox? At the time, I had … Read More