Warm up10 Snatch High Pulls10 OHS10 High Hang Squat Snatches10 Low Hang Squat Snatches10 Full Squat SnatchesStrength Squat Snatch8×1 @ 85%+Drop and ResetWod AMRAP 2:00 300m RunMax Reps Push Press 135/100lbs*Rest 1:00 after each AMRAPContinue with the AMRAPs until you have completed 60 Push PressesScaling:-Reducing run distance to allow for ~:45/round of Push Press. Athletes...Read More
Gym will be closed today for the holiday weekend. At home workout, you can post your score in zen planner. 100 Air squats 50 push upsRun 1 mile 50 Push ups 100 air squatsRead More
Merry Christmas Train Harder Family! Enjoy theses much needed rest days. If you have to get your workout fix in go out for a long walk with the family or friends!Read More
We have classes at 5am, 6am, 9am and 10am. Open gym from 7am to 9am and 11am to 1pm. Gym closes at 1pm. Gym will be closed Christmas Day and Saturday. “12 Days of Christmas”1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/352 Thrusters 75/55 INT-65/45 BEG-55/353 Push Presses 75/55 INT-65/45 BEG-55/354 Power Cleans 75/55 INT-65/45 BEG-55/355...Read More
20 A-frame Toe TouchesThen 2 RoundsRow 200m10 Empty Bar ThrustersStrength/skill 4×8 Barbell Good Mornings, building in weight*we don’t do these often with weight. Go lighter but try to put some weight on. “I’m Gone Burgundy?”For TimeRow 2000/1800m row 30 Front Squats 165/120lbs30 Bar Facing BurpeesScaling:- Front squat weight should be no more than 4 sets...Read More
Warm upEMOM 9:00 Empty bar (3 rounds of each)5 Snatch grip push press10 Empty Bar Pause OHS10 Lateral Burpee over the Ba Every 2:00 for 10:001 Snatch Grip Push Press + 2 OH Squat AHAP*off the rackWod *there is a skill after this wod, everyone work on the skill even if its with a light...Read More
Schedule for the week. Christmas Eve 5am to 1pm. Check ap for classes and open gymChristmas Day ClosedClosed Saturday and Sunday We are open New Years Eve. Last Class is at 5pmWe will BE OPEN AT 9am on New Years Day.5 Inchworms Then 3 Rounds 200m Run 20 Leg Swings (Front-to-back, 10 per side) 10...Read More
Sunday Funday Sunday Funday-Teams of two Wod 1-6 minutes of max wall balls Wod 2-8 minutesOne partner completes a round, one partner rests6 Kb swings6 goblet squatsRun 100 WOD 3Thruster TripOn 3….2….1… grab a bar and weights (your choice how you want to do this) and move them to the front parking lot the front...Read More
Team 10k…. Backwards… one last team race to finish out the year2 x 2008 x 4004 X 8002 x 1 mileYou are splitting the work “you go, i go” so you will both end up running 5k9am-10am-These are tough classes. they can be adjusted for anyone or done as partner workouts. Run, 400 mFran, 75/55...Read More
