Strength:  

IMG_0478

Back Squat x 6, 6, 5, 5, 4 @32X1* ​​

WOD: AMRAP 12
30 Double Unders
10 Explosive Push-Ups/Push-Ups
10 Squat Jumps/Air Squat
10 Alt DB Power Snatch (45/30)

Conditioning WOD: 4 Rounds ​(24 min)
60 sec Bike cal
rest 30 sec
30 sec Burpee
30 sec Box Jump-Step Down (24/20)
rest 30 sec
60 sec Double Under
rest 2 min
*goal is consistent rounds, reps should be with in 3-5 for each round if paced correctly


Momma’s Quote of the Week:  “Your attitude, not your aptitude, will determine your altitude.”—Zig Ziglar

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Kegs & Kakes Clash 2.0

Iron Kakes is excited to introduce that Kegs & Kakes is back. After an amazing turnout two years ago, we couldn’t resist to keep it away another year.

This will be a partner competition to test all-around fitness. It will be a fight to the podium and will require teamwork, communication, and fitness.

We will start releasing workouts closer to the event date, so you will have time to practice and prepare with your partner! This will be a one day competition, including 3 Events and 1 Flash WOD!

When: September 29th, 2018 8am

Divisions (partners):

Men’s RX
Women’s RX
Men’s Scaled
Women’s Scaled

Come out and join us for a day of fitness, community, kake, and brews!