Adding a little shine - January 22nd-26th Programming

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We are going to be doing some upgrades to the Gym over the next couple week. Painting, flooring, and even some new equipment.

We painted the entrance this weekend and the new flooring will be installed this week. Then, over the next few weekends we will re-paint the walls in the gym, re-epoxy the floors in the waiting area, and even re-doing the kids area.


We are excited to add a little shine to WildFire, so please, pardon our mess.

This will not effect any of our classes and we will do as much of the work as possible, outside of gym hours.


We have another great week of programming for you. So get in and get ready for some FUN!

Monday, January 22nd 2018


Warm Up: 200m run

Shoulder warm up

Good mornings
Deep lunges

Muscle up technique progressions 5-10min

Deadlift warm up 5 min

Strength: 20 Minute Alternating EMOM

5 Sumo Deadlifts

3 Ring Muscle Ups or Bar Muscle Ups or Strict Pull up

WOD: For time

10-1 Burpee Box Jumps 24/20

1-10 Toes 2 Bar



Snatch: 6 x 2 at 75% 1RM

Snatch 6x2 at 75% 1RM

5 Rounds For Time of
5 Back Squat 70% of 1 Rep Max
10 Cal Row
2 Min Rest


Tuesday, January 23rd 2018

Warm Up: Line Drills – Jog Back

Quad Stretch (Step and pull ankle to butt)

Knee to Chest (step and hug knee to chest)

Side Lunge
Straight leg kicks

Broad Jumps

Walking Spiderman

Strength: Squat Clean


WOD: 20 min AMRAP

10 Kettlebell Clean & Jerks (single arm alternating) 53/35

20 Pistols (alternating, each leg = one)

200 m run


Wednesday, January 24th 2018

Warm Up: 400m Run

10 push ups

10 squats

10 sit ups


Gymnastics warm ups:
Tripod hold
Ring support hold
Bar hang
Handstand hold
30 sec at each station for 2-3 rounds

Strength: Complex Of:
5 HSPU - 5 Ring Dips - 3 Rope Climbs = 1 Round

Handstand Push-up 5-5-5-5-5

Ring Dip 5-5-5-5-5

Rope Climb 3-3-3-3-3

WOD: “Helen”
3 Rounds For Time of

400m Run

21 Kettlebell Swings 53/35

12 Pull Ups


Thursday, January 25th 2018

Warm Up: 5 min Jump Rope


2 rounds of

10 Deep lunges

10 Calf raises with arm circles

10 Down Dog/up dog

Double Under practice

Barbell Warm Up:

5 dead lifts

5 high pulls

5 cleans

5 front squats

5 presses

5 push presses

5 push jerks



4x 250 row

4x 200 run

WOD: 5 Rounds For Time of:

5 Deadlifts, 185/115 lbs

3 Hang Power Cleans, 185/115 lbs

2 Push Jerks, 185/115 lbs

50 Double Unders


Friday, January 26th 2018

Warm Up: Rowing Drills

150m Legs only
150m Core only
150m Arms only

Squat therapy: 5-10 of each
Facing the wall
Back against the wall
PVC against the rig

Strength: Overhead Squats


WOD: 4 Rounds - Each for time

500m Row

10 OHS 155/105


3+ Min Rest Between Each Round


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