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

Popular posts from this blog

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
Read more

WODs 250914 - 250920

9 /14-9/20 Monday Bench Press 5 x 7 reps Increase weight on each set WOD 3x 10 Strict Pull-ups 10 DB Push Press (pick weight) 20 Jack Knife Sit-ups Tuesday 12 minute EMOM 5 Russian KB Swings  5 KB Deadlift High Pull 5 KB Squat Clean Thrusters WOD For Time Row 1,000 meters Rest 3 minutes Row 1,000 meters Wednesday Clean & Jerk 7 x 2 Reps Increase weight on each set Front Squat 7 x 3 Reps Increase weight on each set WOD 3 x 20 Hanging Knee Raise 30 Bumper Plate Russian Twists (15 each side)(15/10) Thursday Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Increase weight on each set Friday 20 minute AMRAP  Row 15/12 Calories  12 DB Bench Press (pick weight) 12 Supine Ring Rows Saturday 5 Rounds For Time 10 2-DB Dead-lifts 10 2-DB Box Step-ups (20/20) 10 2- DB Hang Power Cleans & Jerk 15 1-DB Crunches Rest 1 minute between rounds 
Read more

WODs 250921 - 250928

9/21-9/28 Monday 20 minute AMRAP 20 Alternating Leg DB Lunges* 15 Toes To Bar 10 DB Thrusters* 5 Burpee Pull-ups *Use the same pair of DBs for both the lunges and thrusters Tuesday 5 Rounds For Time 5 Wall Walks Air Bike 15/12 15 Push-Ups 150 Foot Double Kettlebell Front Rack Carry (53/35lbs) Wednesday 12 minute EMOM 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk WOD 3 Rounds For Time Run 200 Meters 25 Russian KB Swings (55/35) 15 Pull-ups Thursday 4 Rounds For Time 10 2 Push-up Renegade Row (pick weight) 20 Lateral KB Swing to Overhead Halos (pick weight) 30 Double-unders Friday Close Grip Bench Press 6 x 5 reps Increase weight    on each set WOD 9 minute AMRAP 7 Strict Pull-ups 14 Alternating DB Snatches (pick weight) Saturday 4 Rounds For Time Row 500 Meters 15 2-Push-up Burpee Box Jumps (24/20) 15 Knees To Elbows
Read more