Saturday WODs

  • April 28, 2018

Endurance WOD (7:45a)
Complete for Time:
400 meter Run
40 KB Swings (50/35)
200 meter DB Farmer’s Walk (40/30)
200 meter Sprint
200 meter DB Waiter’s Walk (40/30)
200 meter Sprint
40 Box Jumps (24/20)
200 meter Slam Ball Throw, any style (30/20)
40 Burpees
400 meter Run

Community WOD (10:00a)
Complete for Time:
200 meter Run
20 KB Swings
100 meter DB Farmer’s Walk
100 meter Sprint
100 meter DB Waiter’s Walk
100 meter Sprint
20 Box Jumps
100 meter Slam Ball Throw, any style
20 Burpees
200 meter Run

Strength Cycle Week 2, Session 2

  • April 27, 2018

Push Press
1 x 6 with barbell
1 x 6 @ 50%
1 x 6 @ 60%
3 x 5 @ 70%

Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:20 (four 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:20 interval.

Pick Your Poison:
Option #1: 100 Double Unders for Time
Option #2: 800 meter Run for Time

Kettlebell Technique Training: A 4-part Series

Kettlebell Technique Training: a 4-part series

  • April 24, 2018

Do you want to become more efficient and stronger with your Kettlebell training?

Sign up for our 4-part kettlebell series hosted by Sessions:6 and taught by StrongFirst L-1 Girya Instructor, Priscilla McElveen.

Each session will focus on one key movement (see schedule below). The hour session will be spent breaking down and perfecting the basic hard style Giyra movement training and will finish with a workout.

  • Saturday, May 5th @ 11am: The Swing
  • Saturday, May 12th @ 11am: The Clean
  • Saturday, May 19th @ 11am: The Snatch
  • Saturday, May 26th @ 11am: The Get-up

*Cost: $30 for the series or $10 per session. You can register for the series via the Paypal link or bring Priscilla $10 cash when you attend a session.

Register for Series:




These sessions are open to members and non-members. Spread the word!

Strength Cycle Week 2, Session 1

  • April 24, 2018

Push Press
1 x 6 with barbell
1 x 6 @ 50%
1 x 6 @ 60%
3 x 5 @ 70%

Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:20 (four 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:20 interval.

2 Minute AMRAP:
2 KB Swings (50/35)
2 Goblet Squats (50/35)
*Keep adding two reps per movement until time ends.

Saturday WODs

  • April 21, 2018

Endurance WOD (7:45a)
“Fat Amy”
Complete for Time:
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunges, alternating legs
10 Burpees
20 KB Swings (50/35)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 KB Swings
10 Burpees
30 Lunges, alternating legs
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats

Community WOD (10:00a)
“Partner Fat Amy”
Complete the work (above) with a partner dividing work as desired. One person works at a time.

Strength Cycle Week 1, Session 2

  • April 20, 2018

Push-Pull Tabata: alternate between a push and a pull motion
*4 intervals of each

Option #1: Find your Baseline Weights for the current Strength Cycle: 
3 RM Push Press
Weighted Front Rack Lunges, in place: must be able to keep proper form and tempo for 6 reps per leg

Option #2:
Push Press
1 x 8 with barbell
1 x 8 @ 50% (of 1RM)
3 x 8 @ 60%

Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:00 (three 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:00 interval.