Warm up today will be 3 Rounds10 Front squat empty bar10 ring rows10 knee raises Get your weights ready and attempt a couple moderate front squats to get ready for this. If there are more people that ropes on the first round that’s ok. It will get separated pretty quickly Retest from November 16th“Optimus Climb”...Read More

Warm up4 Rounds5 Strict Press5 Push Press5 Push Jerk 5 Russian KB SwingsFind 1 Rep Max push jerkBe aggressive when driving themselves under the barbell. warm up reps should be performed as aggressively as 1RM attempts.Additional Notes/Resources: This is not a re-test, but instead is to give athletes the chance to see their Push Jerk...Read More

Warm upEvery 2 Minutes for 8 Minutes10 Scap Pull Ups10 KB Swings5 Calorie Bike Start at a “workout” pace on the bike and get faster each round, ending with a sprint.2 attempts at max strict pull ups before we get started. We will be doing less of these in the future, really go for it....Read More

Time to test a 1RM snatch squat. 7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did your technique get better? Are you now comfortable squatting overhead. Not every win means throwing up big weight. It’s a process. 30 minutes to establish 1 rep max squat snatch....Read More

Sunday Funday Teams of 2Wod 1 – 10 minute Amrap- split how you want20 Single arm DB thrusters (try to do and equal amount on each arm)10 pull upsRest Wod 2-10 Minutes Amrap- split how you want 20 Burpees 14 kb swings Run 100m together Wod 3 Row 2021 metersRead More