Workout of the Day

Wed, Dec 2 WOD

Complete For Time

21 Dead Lift (225/155)

21 KB Push Press (53/35) ; HSPU

42 Wall Ball (20/14) @ (11/10)

15 Dead Lift (225/155)

15 KB Push Press (53/35) ; HSPU

30 Wall Ball (20/14) @ (11/10)

9 Dead Lift (225/155)

9 KB Push Press (53/35) ; HSPU

18 Wall Ball (20/14) @ (11/10)

**KB Push Press Reps Will Be Right And Left**

_________________________________

App Registration Update

We are looking at going live for both gym access and the Programs app on Monday! We will keep everyone posted and let everyone know as soon as both go live!

 

Mon, Nov 30 WOD

4 Rounds For Time

12 Hang Power Snatch (95/65) *Below Knee*

50 Double Under ; 100 Single Under

-Finish With-

50 Goblet Squat (53/35)

Fri, Nov 27

**** Holiday Hours Update ****

NorCo will be closed through the weekend and will resume normal scheduled classes on Monday, Nov 30th. We are using these days to install all integrations needed for access and security. Tomorrow everyone will be emailed individually for changes in membership cost and to answer any questions and/or concerns.

At Home WOD

Warm Up 2 Rounds

1 Min Jog Out and Mark Spot For 400m Turn Around

10 Heel To But

10 Knee To Chest

10 Leg Swings (Forward&Backwards and Side to Side

10 Arm Circles (Forward, Backward, and Across Chest)

Complete For Time

400m Run

50 Sit Up

400m Run

50 Walking Lunge

400m Run

50 Burpee

 

 

Thurs, Nov 26 WOD

 

We Will Be Closed Today For Thanksgiving. Have A Great Day Everyone!

Details on class scheduling for the rest of the week will be updated today. So please check back!

Tues, Nov 24 WOD

10 Min AMRAP

5 Pull Up ; 5 C2B (2 Rep Ladder)

5 Power Clean (135/95)

5 Games Box Jump (24/20)

-Rest 3 Mins-

10 Min AMRAP

50-40-30-20-10 Reps

Double Under

Sit Up

Mon, Nov 23 WOD

3 Rounds

24 KB Swing (53/35)

18 No Push Up Burpee

14 Goblet Back Step Lunge (53/35)

10 HSPU ; 16 Push Up

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

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