We are open

 Catalyst S&C will be open this evening for workouts.

Country Club Rd is snow packed

Territory Lane is snow packed and very icy at the intersection of CC

The parking lot is snow covered

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WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
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WODs 250615 - 250621

  6/15-6/21 Monday Full Snatch 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% WOD 4 Rounds Bench Press 6 reps @ 80% 12 Lying DB Skull Crushers (pick weight) Run 200 Meters Tuesday Squat Clean 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% Front Squat 3 x 5 reps @ 85% WOD 2 Rounds For Time 14 DB Reverse Lunge (2 DBs, pick weight) Air Bike 15 Calories Wednesday Seated Barbell Shoulder Press 2 x 7 reps  2 x 6 reps 2 x 5 reps WOD 7 Rounds For Time 2 Jerks (155/105) 6 Deadlifts (155/105) 4 Box Jumps (24/20) Thursday DB Half Squat Jumps 7 x 3 reps    (heavier than last week) Front Squat 5 x 5 reps @ 85% WOD 50 Strict Pull-ups* *every break = 5 Burpees Friday Power Snatch 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% Snatch Grip Deadlift  3 x 5 reps @ 120% Snatch 1RM WOD 5 Rounds  10 Front Plank KB Crossbody Drag 10 Kneeling KB Windmill 20 KB Deadbug Bicycle 10 Kneeling KB Windmill Saturday For Time 50-35-20 R...
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WODs 250810 - 250816

8/10-8/16 Monday Power Clean & Jerk 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% WOD 3 Rounds  Row 250 Meters 10 Ring Dips 5 Strict Handstand Push-ups  Tuesday Back Squat 3 x 10 reps @65% Front Squat 3 x 6 reps @65% WOD 7 minute AMRAP 12 Russian KB Swings  9 KB Crush Push-ups 6 Alternating KB Squat Cleans Wednesday 4 Rounds Air Bike 1000 Meters 15 Incline DB Bench Press (pick weight) 15 Feet Elevated Ring Rows Thursday For Time 15-12-9 Dead-Lift (225/155) 7-5-3 Wall Walks 42-30-18 Double-unders Friday Every 1:30 For 12 minutes Right 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Left 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Go as heavy as possible maintaining good form Rest 5 minutes 3 Rounds (not for time) 8R/8L Half Kneeling KB Press 8R/8L Single Arm KB Rows 8 KB Goblet Squats 8R/8L 1/4 Turkish Get-up  Saturday 25 Minute AMRAP 6 Devils Press (pick weight) 8 Strict Pull-ups 10 Burpees Run 100 Meters
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