Lat Smash 1:30/ SideT-Spine Opener on Foam roller 2:00Then3 Rounds200m Run 8 Empty Bar OHS/Snatch Balance/Power position squat snatch (on rounds 1, 2, and 3 respectively)Squat SnatchWarm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,5 reps @ 60%4 @ 65%3 @ 70%5 @ 65%4 @ 70%3 @ 75%5 @ 70%4 @...Read More

Don’t forget Thursday is the Bill Sheehan Turkey Sandwich 5kFriday there is NO 5am or 6am classes, regular classes after thatThe week after Thanksgiving is bring a friend week. Bring as many friends as you want for an entire week. There will be regular workouts as usual and beginner friendly workouts. 2:00 Hanging Shoulder Opener-Then-3...Read More

Sunday Funday- with a partner 12 Minute amrap20 Dumbbell 50/3520 Hand-Release Push-ups6 Bar muscle ups or 10 pull upsrest 5Wod 2- 8 minute AMRAP800m Run together with your wall ballin remaining time max reps wall ballsWOd 3 for time- pick weights you can move fast, this is a sprint30 Deadlifts, 275/18520 Clean & Jerks, 185/135Read More

8am- All Machines today because Thursday we will be running a 5kSprint session with proper recovery time- Partners- score is total cals. write cals down after each round because they will get cleared automatically 10 Rounds (20 minutes) Partner 1- 30 sec sprint for cals30 sec transition Partner 2- 30 sec sprint for cals30 sec...Read More

2:00 Hip Openers20 Front Rack Elbow Pointers-Then-EMOM 9 (:45s on/:15s off)1- Row Cals2- Front Rack GFYs (R-leg Lunge + L-Leg Lunge+ Squat = 1 GFY) 3- bike Cals Front Squat Interval Test 30 MINUTE CAPFor Time41/33 Calorie Row19 Front Squats 165/115lbs20/15 Calorie bike Rest 4:0041/33 Calorie Row14 Front Squats 185/125lbs20/15 Calorie bikeRest 4:0041/33 Calorie Row9...Read More

Snatch Barbell warm up from Monday For 15 Minutes, practice the following complex:1 Tempo Snatch Pull + 1 Power SnatchDrop and reset between the pull and the snatch. The snatch is performed at normal speed. Start light and add weight if mechanics remain sound.Not an official test wod but we will do this over in...Read More

2:00 4-way Banded Glute Activation-Then-AMRAP 3:00Max KB Taters * *Every :30s starting at 0:00, 10 Double or Single UndersEMOM 16 Minutes1 Tempo Pause Back SquatPerform a 3-second count on the way down, a full 1-second pause, and then stand. Start at around 65% and add weight each set.Wod12 Rounds15 Double Unders 1 Power Clean 185/125lbsGet...Read More

TEST WEEK IS BACK!!!1:00 Shoulder Swimmers (video below) 1:00 Box Step Ups1:00 AFRAME Toe TouchesThen-2 Rounds4 Burpee Box Jump Overs6 Alt. DB Snatch (lighter DB) 8 Hollow Rocks Gymnastics TestAMRAP 6 Minutes40 DB Snatches 50/35lbs20 Burpee Box Jump Overs 24/20″Max Rep Toes to Bar in remaining timeRest 3:00AMRAP 5 Minutes30 DB Snatches 50/35lbs15 Burpee Box...Read More

We found a 1 rep max last week. Use those numbersBarbell Warm Warm Up15 Behind the Neck Snatch Grip Press15 Overhead Squat15 Snatch Grip High Pull10 Power Pos. Power snatch10 Hang Pos. Power Snatch10 Power Snatch from the shin10 Full snatch from shin Squat SnatchWarm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set...Read More

Partners Wod 1 For time: (both partner run the 400’s the other work is split) 400m Run30 Front Squats, 185/135400m Run24 Front Squats, 185/135400m Run18 Front Squats, 185/135Rest 5, time your own rest Wod 2, Split how you want 5 Rounds for time of:20 Kettlebell Swings, 70/5310 Chest to bar Pull-upsRest 5Wod 3- split how...Read More