First: The new website is a work in progress. Over the course of the next few weeks there will be a lot of changes, new pictures, links, educational pieces, etc… There may also be times when the website is down for construction. We apologize in advance. Second: Holiday Hours Thursday: 9am Class Friday: 9am […]
For Those Competing Saturday: A. Mobility B. 2/3/4 Rounds at Personal Pace (NFT) (No more than 15 minutes) 1 Power Snatch (60%) of 1RM 2 OHS 3 Box Jumps 4 Wall Ball Shots 5 KB Swings 6 Pull Ups 25 DUs 200m C. Mobility For Everyone Else… A. Deadlift 3,3,2,2,1,1, […]
Fitness A. 15 minutes of mobility B. 5 Rounds: 15 HR Push Ups 10 Pull Ups 15 KB Swings (24/16) Row 200m Rest 1 Minute C. Skill/Mobility Work Performance A. 15 minutes of mobility B. Every 4th Minute for 20 Minutes (5 Rounds) 15 Burpee Box Jump Overs (24/20) 9 […]
Fitness A. Back Squat 3 x 13, Rest 2 Mins B. 20 Min AMRAP: 10 Shoot Throughs 10 Power Cleans (95/65) 20 Ab Mats 20 Ball Slams (40/30) Performance A. Back Squat 5 x 3, Rest 2:30 (Get Heavy) B. 20 Min AMRAP: 5 Power Clean & Push Jerk (155/105) […]
Fitness A. Skill work 15 mins B. floor press 4×8 rest 2 mins C. Run 800M 30 wall balls 8 ring rows (make these hard) 30 box jumps 8 ring rows 30 burpees 8 ring rows Performance A. Skill work 15 mins B. Tall Drop Snatch x2 OMEM for 7 minutes C. For Time: 1000m […]
Fitness A. 15 Mins of Skill Work B. Hang Squat Clean 5 x 3, Rest 2 mins C. 10 Min AMRAP: 10 KB Swings (24/16) 10 Goblet Squats 200m Run Performance A. 15 Mins of Skill Work B. Hang Squat Clean 2,2,2,1,1,1, Rest 90 secs C. 10 Min AMRAP: […]
Fitness A. Skill Work 15 Minutes B. RDL 4 x 8 C. 5 Rounds 10 Deadlifts (155/105) 10 Box Jumps (24/20) 10 Walking Lunges (each leg) Run 200m Performance A. Skill work for 15 minutes B. Snatch Grip RDL 31×1 5 x 2-3, Rest 60 seconds C. 3 Rounds […]
3 Rounds: 1 Power Snatch/1 Power Clean 2 OHS/FS 3 KBS 4 WBS 5 Box Jumps 6 Pull Ups 20 DUs 100m run “Fran” 21-15-9 Thrusters (95/65) Pull Ups * We will have a variety of scaling options.
Fitness A. Work up to heavy Power Clean in 12 Minutes B. 5 Rounds: 5 Ball Slams (40/30) 15 Lateral Jumps 5 Ball Slams 15 Burpees 5 Ball Slams 15 Squats C. 3 x 30/30 Med Ball Glute/Ham Raise Performance A. Work up to a heavy Power Snatch in 12 […]
Fitness A. Back Squat 3 x 12, Rest 2 Minutes. Make these challenging B. 15 Minute AMRAP: 10 Box Jumps (24/20) 10 Russian Swings (28/20) 5 “Hard” Supine Rows C. 3 x 20 Ab Mat Sit Ups Performance A. Back Squat 5-4-3-2-1, Rest 2 mins B. 15 Minute AMRAP: […]
