Strength-Front Squat 3,3,3,3,3+ Work your 3 plus, it’s Friday. Wod- 15 Minute ladder- 1 Kettle Bell Swing 1 Wall Ball 20 Double Under (30 singles) 2 Kettle Bell swing 2 Wall Ball 20 Double Unders 3 Kettle Bell swing 3 Wall Ball 20 Doubles 4 Kettle Bell Swing 4 Wall Ball 20 doubles– and on...Read More

Strength- power clean and jerk- Sets of heavy 2’s. Perform one power clean and jerk, drop the bar, reset quickly and do another power clean and jerk. 2,2,2,2,2,2 Rest longer between sets of 2, this is not a max, this is 80 percent or less of your max, no misses. great form. Wod, 40/30 bike...Read More

Strength- Power Snatch complex. 2 power snatch, 1 hang power snatch. (perform two power snatches from the floor, then one power snatch from the high hang (above the knee) 10 minute EMOM- do the above complex every minute on the minute for 10 minutes Wod- “Jerry” For time: Run 1 mile Row 2K Run 1...Read More

Strength- Bench press- 3,3,3,3,3+Superset with max strict pull ups in between (sub max time hang above the bar, or max ring rows Wod 14 minutes 1000 Meter Row buy in- with remaining time do this Amrap 6 cleans 185/135 (this clean weight should be pretty close to a touch and go weight.. or very very...Read More

Holiday parties will be starting.. shopping will be happening.. busy busy busy??? Everyone else is too.  Make the gym a priority. All your hard work from the past months can be ruined these next 4 weeks. Schedule the gym in. The mall will still be there. Amazon will still be online… there will be a...Read More

Sunday Funday at 10am Coach Jordon is going to crush you with a wod that takes up the entire chalk board.Read More

Happy 40th Alison! Endurance at 8- Coach Bernie is going to mix it up this week! mobility at 9 bootcamp at 10Read More

Same warm up all week Strength- Deadlift 5,5,5,5,5, – If you look like a dog pooping you are doing this wrong.. no rounded backs. drop weight, get the form, have someone video you, get that back locked in and then add weight. Wod- “Diane” Deadlift 225 lbs Handstand push-ups 21-15-9 reps, for time *Wod’s are...Read More

Warm up is the same all week Strength- Front Squat-5,5,3,3,3,3- Go heavy.. next week we are finding 1 rep max, then going back to higher reps after that. Wod- “Cindy” 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 minRead More

Same warm up as all week Strength- Power Snatch 30 minutes to build up to a heavy 3 reps.. You can reset between reps, but don’t take longer 5 seconds. You should be sweating and practicing with and empty bar before you think about weights on. If you go through this in less than 30...Read More