Saturday, Nov. 4th @ 10am
We are hosting a "Skills" class directly after our 9am. The skill will be "Kipping Handstand Push Ups" Intensity will be lower, and more about exploring the movement.

Strength: Back Squat
Back Squat for load:
Build to 1 rep @ 85% in 8 minutes

then… Every 3 minutes, for 9 minutes (3 sets):
4-5 Back Squats @ 72-77%

*add pause in bottom if needed if these %'s aren't challenging
*between each of back squats, perform a 20-30 sec PVC front rack stretch per arm.

"Hip Extension"
8 minute ascending AMRAP:
3-6-9-12 etc hang squat clean 135/95lb (61/43kg)
6-12-18-24 etc of pogo hops over bar
*over and back = 1 rep on the pogo hops
Masters RX: 115/80lb (52/36kg)

Scaled:
8 min ascending ladder
3-6-9-12 etc Hang squat clean 95/65lb (43/30kg)
6-12-18-24 etc of Lateral Line Hops
*over and back = 1 rep on the line hops

Beginner:
8 minute ascending ladder
3-6-9-12 etc DB Front Squats - 35/25lbs (15/10kg)
6-12-18-24 etc of side to side line hops
*over and back = 1 rep on the line hops

"Hip-Hop Anonymous"
For Time:
Row 2000/1600 meters
200 Double-Unders
Row 1000/800 meters
100 Double-Unders
Time Cap: 20 minutes

Scaled:
For time:
2k/1600m row
250 Single unders
1k/800m row
150 Single unders

Beginner:
For time:
1600/1400m row
250 Side to side line hops
800/600m row
150 Front to back line hops

*Each hop counts as 1 rep

Strength
10 min AMRAP For quality:
3 Dragon Flags
200ft DB Suitcase Carry/side (or stationary hold for 30-40 sec/side
6 DB Goblet Cossack Squats/side - Not Alternating, loading based on feel, cap of 70lb

*loading based on feel, cap of 70lbs for the day (32kg)
*Scale Dragon flags to Half Dragon flags as needed

Shoulder Press for load:
5 sets of 5 reps
Rest 90 seconds between sets

*In 5 Working sets: build to a heavy 5 reps, not exceeding a 9/10 RPE.
*Should be 1 rep left in the tank on the final set.

"What Goes Up Must Come Down"
7 minute AMRAP:
2-4-6-8-10 etc.
Power cleans @ 135/95lb (61/43kg)
Handstand pushups

*Advanced athletes: Strict hspu + 155/105lb
Masters RX:
115/80lb (52/36kg)

Scaled:
7 min ascending amrap
2-4-6-8-10 etc.
Power clean 95/65lb (61/43kg)
Hand Release Push ups

Beginner:
7 min ascending amrap
2-4-6-8-10 etc.
Power clean 75/55lb (35/25kg)
On knee Push ups

"Boiling Point"
5 sets, increasing pace per set:
Every 7 min x 5 sets:
5 min Clock:
400m Run
24 Wall balls
12 V-Up
AMRAP box jump over 24/20in until 5 min mark

Scaling - If you cannot run substitute:
- 15 Shuttle runs
- 1000m Bike
- 500m Row

Hey members & friend! We’re going to keep the competition energy going with our new cycle starting TOMORROW! Lasting from 10/23 - 12/31

Here’s a breakdown of what we’ll be doing the next few weeks!

We’re hosting the October 21, 2023 Festivus Games Same-Sex or Mixed-Pairs Partner competition! So grab your bestie and jump in.

The first five teams to register save $20 off registration!

WHAT: Partners are either MM, FF, or MF

WHEN: October 21, 2023

DIVISIONS: Novice, Intermediate & Masters 45+. No pure Rx and no fire breathers allowed.

Festivus Games, since 2011, is a competition for "the rest of us" - for the 95% of athletes who aren't pure-Rx firebreathers. When you compete in the Festivus Games you can expect to be challenged but when you see our WODs you'll finally be able to say "I can do that!" You can also expect to have a lot of fun! With your boxmates, you will sweat, laugh, cheer and compete.

The WODs are released! Check them out here: https://festivusgames.com/info/85851/

Saturday morning (06/19) after the 9am class, we will NOT be hosting Open Gym or Weightlifting.

Instead we will be adding a 10ft section to the Rig inside of the gym, deep cleaning, and rearranging some of the heavy equipment. If you'd like to stick around after class to help, we'd greatly appreciate it!

Food will be provided for those that volunteer.

It’s that time of year again... MURPH! That’s right. We love making a big deal of Memorial Day and honoring those that served.

Monday, May 31st - we will be doing Murph from 8:30am-11:30am, so if you aren’t able to show up at 8:30 you’ve got plenty of time to show up and complete the various versions of Murph. Spoiler, it usually takes a while.

Afterwards we will be hosting food and hanging out - please come join us!

P.S.

If you don’t know what Murph is, in it’s entirety it is as follows:

1 mile run

100 pull-ups

200 pushups

300 air squats

1 mile run

If doing it as prescribed, dudes wear a 20# vest and ladies wear a 14# vest. You have the option to partition it, or even do partials (half, quarter).

Good morning folks! We have (4) days this week that the schedule will be altered.

•The last class of the day on Monday will be 4PM. Starting at 5 is our seminar about excessive anterior pelvic tilt that several of you signed up for.

•Thursday night the last class of the day will be 3PM, as we are hosting Athletic April at Great Raft Brewing in Shreveport. Everyone including children are welcome at the brewery so come out! It’ll be really fun.

•Friday night the last class of the day will be 3PM, our very own Andy Stephen Andrew Carrington has a professional MMA fight in Bossier that night. The entire card is full of great fights, so come out and support our athlete. You can still get tickets by messaging Caylyn Carrington!

We will be CLOSED Saturday as we have several athletes competing and judging at the 5th annual Wod Godz competition. Morgan Coehoorn Rachel Smelley Waniewski Jan Amutan

We also have several amazing ladies competing down in Lafayette at Festivus Games, so wish them luck! Megan Butler Tamara Manns Holly Michelle Thomas

Thank you for being understanding, this is a FULL week but regular schedule will resume after next week.

We’re looking forward to an exciting week with all of you! Here are (2) announcements we want everyone to be aware of!

(1) Starting this week, we will no longer have a 7:30PM class for the foreseeable future. However, since reopening we have added a 3PM class! So you still have 8 classes a day to make it in and workout.

(2) This Friday, July 17, the last class of the day will be 12 noon. We will also be closed Saturday July 18. Normal hours and schedule will resume Monday July 20. We apologize for any inconvenience!

Announcements

We are open! We deeply want to say thank you to everyone that’s been supportive of us during this time. We’ve been making improvements within the gym. A few things to notice, is that we’ve implemented a check-in system, we are thorough with sanitary conditions of our space, and added a new 3PM class.

We’ve added a button, that you may now click and show the workouts from any page on the website.

Monday 05.26.20

We are mandated to close until further notice. We have already posted, and will continue to post, at home workouts with video demonstration for you to utilize.

Additionally, we will be happy to post time slots for any athlete wishing to do 1 on 1 training after tonight.

We value the health and safety of our athletes and their families, so thank you for being understanding. Feel free to message us with any questions.

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 03.10.20

Skill
Muscle Up Transition or EMOM10
Even: 5 Dips
Odd: 10 Kips or Beat Swings

WOD
400m Run
20 Burpee Box Jump Overs
400m Run
20 Burpees
400m Run
20 Burpee Box Jump Overs

Calendar of Events

New events coming soon!

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Monday 03.09.20

Strength
Back Squat
5 - 5 - 5 - 5 - 5

WOD
3 Rounds for time:
10 Overhead Squats (75/55)
15 Pull Ups
20 Kettlebell Swings (53/35)

Calendar of Events

New events coming soon!

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 02.26.20

“Long Haul”
Team of 2
AMRAP 20
Max Calorie Row

Station 1:
Row

Station 2:
10 Kettlebell Hang Clean & Jerks (53/35) (5 each arm)
15 Burpees

Calendar of Events

New events coming soon!

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 02.18.20

WOD
In teams of 2
3 rounds for reps of:
2:00 calories
2:00 lateral bar over burpees
2:00 deadlifts 185/135

No rest between rounds

Calendar of Events

New events coming soon!

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Monday 02.17.20

For Time: 
50 Medball Squat Cleans (20/14) 
25 Push-ups
150 Single Unders
40 Medball Squat Cleans (20/14) 
20 Push-ups
120 Single Unders
30 Medball Squat Cleans (20/14) 
15 Push-ups
90 Single Unders

Calendar of Events

New events coming soon!

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 02.13.20

Strength
3 Sets of:
8 Land Mine Press (Left Arm)
Rest 30 seconds
8 Land Mine Press (Right Arm)
Rest 30 seconds
10 Bent Over Row w/ DB or KBs
Rest 60 seconds

WOD
Against a 2-minute running clock…
20/15 Calories of Rowing
Max Reps of Strict Handstand Push-Ups or L-Seated Dumbbell Presses in remaining time
Rest 2 minutes, and repeat for a total of five (5) sets.

Calendar of Events

New events coming soon!

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Wednesday 02.12.20

WOD
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest 5 minutes

Three Sets for Quality of:
8 Posted Single-Leg Deadlifts each side
Rest 60 seconds
10 Glute Bridges w/ 5 second Pause
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Calendar of Events

New events coming soon!

Announcements

Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 02.11.20

WOD
Buy-In: 21 Thrusters (95/65)
3 Rounds of:
15 Push Press
9 "Strict" Pull Ups
Buy-Out:21 Thrusters (95/65)