Friday!!!! We would like you all to come out to our Friday Night Lights Holiday Jamboree tonight starting at 4pm. Bring food, drinks, family and friends. Do both the workouts, do one, or just come out to hang out from 4 to 7. We will run heats of the workouts about every 15 minutes. In...Read More

Barbell Warm Up All Weights todaySnatch waves 4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75-80%3 @ 80-85%2 @ 85-90%|Rest 2-4 minutes between sets, drop and reset. Goal is for the last wave to be heavier than last week’s last wave. Optional Accessory 4 Sets 20 Single Leg...Read More

2:00 4-way Banded Glute ActivationThenAlt. EMOM 6 Minutes, :50 work :10 rest/transition1 – Machine Calories2 – Single DB Box Step Overs 3 – BurpeesStrengthEvery 4 Minutes for 16 Minutes (4 sets total)3 reps of 1&1/4 Back Squats* *Peform a squat to full depth, stand until hip crease is above the knee, return to bottom, then...Read More

1:30 Lat Smash/sideThen4 Rounds100m Run9 Gymnastic Kips6 S. Arm Devil’s Press 3 S. Arm DB Front Squat (OH squat on rounds 3-4 if mobility allows)Strength 15 minutes emom1 Tempo Snatch DL to Knee + 1 Tempo Snatch DL to Power Position + 1 Power Snatch*without putting the bar down*Tempo is 2 seconds on DL to...Read More

2:00 Hanging Shoulder Opener (1:00 per arm)20 SquatsThenAMRAP 4 Minutes10 Empty Bar Thrusters8 Lateral Burpees 20 Single Unders (Double Unders or attempts after round 1)Strength/skillEMOM 2 Minutes6 Gymnastic Kips on Rings or barEMOM 2 Minutes|3 Turnovers (muscle up w/o dip) EMOM 2 Minutes1-3 Burpee Muscle Ups or burpee pull ups*If unable to turnover on high...Read More

Wod 1-12 Minutes-split the work how you want12 Thrusters 95/659 Hang cleans6 Shoulder to overhead.Run 200 as a team Wod 2- 9 minutesrow 1000 as a teamRemaining time do max reps of Clean and Jerks— 135/95 Wod 3- 9 minutesBike 10 Cals15 BurpeesRead More

8am Teams of 5! waterfall style workout, we are adding a burpees station though1 minute Ski1 Minutes bike 1 Minute row 1 Minute burpees 1 Minutes restTeammate 1 starts on ski.. after one minute moves to the bike, then teammate 2 starts on the ski.. and so on. This is easier to explain in person....Read More

1:00 Lunge and Reach-Then-2 Rounds300m Row8 Hang Power Snatches 8 OHSFor 15 Minutes, practice the following complex:1 Tempo Snatch (Full, 4 second tempo) + 1 Hang Power SnatchThe snatch is performed at normal speed. Start light and add weight if mechanics remain sound.*hang onto the bar between the tempo snatch and the hang power. AMRAP...Read More

3 Rounds:10 bike sprint, :20 SlowThen4 Rounds5 KB Taters5 Burpees over the KB :30 Handstand HoldThis is a lot of volume, scale appropriately Wod5 Rounds20 HSPU15/12 Calorie assault bike or ski or row. OR 12/9 cals on echo bike10 Front Squats 155/105lbs Rest 2:00Feel: Muscular Overload/GasPacing: ReachTarget Score: 20-26 MinutesFirebreather Score: Sub-20 MinutesScaling HSPU: No...Read More

Barbell warm up togetherThenSquat SnatchWarm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75%3 @ 80%2 @ 85% Rest 2-4 minutes between sets, drop and reset between repsIf you lift weights the entire class that is ok,...Read More