WODS April 11-17

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Monday Email Jonathan@blueoxgym.com if you want to do the Tuesday 5:30 PM weightlifting beginner class. Warm Up General body warm up if you are early to class. Cat/Cow, 5-10 Glute Bridge, 10 + 10second hold Rolling Plank, 5/5 3 position Calf Raise, 25+15″ Hold 2x Agility Ladder Low hurdle bounders 20 KB Swing, 1/5-1/4 BW WOD A: Back Squat, 3×3@31×1, … Read More

WODS April 4 – 10

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Monday Friday 9:15 AM Beginner Weightlifting starts 3/25. Tuesday 5:30 PM Beginner Weightlifting starts 3/29. Sign up here! Warm Up General body warm up if you are early to class. Cat/Cow x5/10 Plank Saw x10 Janda Short Foot Drill x20/20 Banded Ankle ROM, 30″ each leg 3 Position Calf Raise, 15-20 reps in/neutral/out, 10″ isometric each position at end Ido … Read More

WODS – March 28 – April 3

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Monday Friday 9:15 AM Beginner Weightlifting starts 3/25. Tuesday 5:30 PM Beginner Weightlifting starts 3/29. Sign up here! Warm Up General body warm up if you are early to class. Cat/Cow x5/10 Plank Saw x10 Janda Short Foot Drill x20/20 Banded Ankle ROM, 30″ each leg 3 Position Calf Raise, 15-20 reps in/neutral/out, 10″ isometric each position at end Ido … Read More

WODS March 21-27

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Monday Friday 9:15 AM Beginner Weightlifting starts 3/25. Tuesday 5:30 PM Beginner Weightlifting starts 3/29. Sign up here! Warm Up General body warm up if you are early to class. Cat/Cow, x5-10 Deck Squat / Burpee x10 Jump Rope 3′ 2x Agility Ladder (coaches choice) Low Hurdle Bound 5 Precision Jumps to pads WOD A: 3 rounds, increasing pace Run … Read More

WODS – March 14 – 20

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Monday Friday 9:15 AM Beginner Weightlifting starts 3/25. Tuesday 5:30 PM Beginner Weightlifting starts 3/29. Sign up here! Warm Up General body warm up if you are early to class. Cat/Cow, 5-10 Supine to Prone to Supine Hip Roll, 5/5 Supine to Prone to Supine Shoulder Roll, 5/5 Mattress Flippers, 5/5 Deck Squat/Burpee, 10 Heavy Rope, 3′ Agility Ladder (Instructor … Read More