Warm up-3 Rounds Run 200Hold bottom of the squat with and empty bar for 30 seconds5 Pull ups 5 Push upsStrengthFront squats These will be 1 and half squats. Full squat- half way back up- back down- shoot up5 sets of 5 working at around 60 percent of your max for every set Wod-Linchpin Test...Read More

Sunday Funday Grab your favorite dumbbells, this will be over before you know it. Wod 1 10 Minutes Amrap 7 Db squat clean and jerk, from the floor, just one side of the DB has to hit the ground7 Pull ups7 calsRest 3 minutes Wod 2- 10 Minutes 14 Alternating DB snatches 14 Push ups...Read More

8am. last we ran, this week we run, bike, row, or maybe even ski. 6 RoundsRow 500Run 400Bike or ski 20 calsRest 2 Minutes 9am and 10am *Just because the RX weight says a certain numbers, that doesn’t mean you have to use that number. Intensity equals results. Scaling is a good thing. Complete as...Read More

Warm up-3 rounds 10 Air squats 10 Ring rows 10 airsquats Strength/skillGrab a bar, coach will go over the position clean and jerkwork on this complex for 15-20 minutes, you aren’t going for a max out right now, but don’t be afraid to load it up a little to get ready for 18.2….. oh no1....Read More

Lets work on… work capacity! Warm up2 rounds 200 M run20 Double unders or attempts 20 singles 20 one foot jump rope. left foot20 one foot jump rope right foot20 Minutes of row or bike for cals Every 2 minutes, including at 3..2…1 go perform 25 double unders or 50 singles AND 4 devil press*we...Read More

Hero Wod Day Spend the first 15 Minutes of class warming up to your deadlift weight, slowly. this will help warm you up for your kb swings as well. This one is unvested. RankelComplete as many rounds as possible in 20 minutes of:6 Deadlifts 225/1557 Burpee pull-ups10 Kettlebell swings, 70/50Run 200 meters U.S. Marine Corps...Read More

Minute 1- 10 Power position snatch grip high pulls Minute 2- 5 power position power snatch plus 5 overhead squatsMinute 3- 2 Hang from the knee power snatch plus 2 hang full snatch14 minutes strength emom, every other minute on the minute perfrom this complex. this is not finding a max. this is working with...Read More

Warm up-3 Rounds10 Squat Therapy Reps, use a wall, SLOW. do these right. do not adjust normal squat stance to get closer to the wall. SLOW SLOW SLOWRun 200 to shake it out. Strength. We are reinforcing good positioning in the back squat today. 5 sets of 5 PAUSE back squat. Percentage of weight will...Read More

Wod 1 Running with Grace Run 80015 clean and Jerks 135/95Run 80015 Clean jerks 135/95Immediately into Wod 2-20 Minutes to establish 1 rep max of this complex1 Power Clean2 Push jerks2 Hang squat cleans2 scores.. your score on wod 1 and your weight on wod 2Read More

Endurance- 8am It’s been awhile since we just went over to the post office road and ran 400’s. When done correctly this can be one of the tougher workouts at the gym. Start with six 800’s with a 90 second rest betweenFeeling good still? Add two moreFeeling like and animal add 2 more. Shoot for...Read More