30 Calorie Row/SkiThen20 Band Pull Aparts20 Step ups  24/20”20 Band Pull Aparts 20 Empty Bar Push Press Strength EMOM 15 Minutes 1 Split Jerk w/ pause in the dip and in the catchCoach Focus: A Split Jerk with poor dip-drive mechanics is doomed from the start. Use today’s skill work in the Split Jerk to...Read More

2:00 Hip Openers1:00 Air Squats with glute band around kneesThen4:00 row or bike*Every minute starting at 0:00, perform 3 KB Taters Back Squat5×5 @ 85% 5RM from last week.All sets are at the same weight.Rest 2-4 minutes between sets. *See Coach’s notes for athletes who did not do a 5RM last week. Optional AccessoryEMOM 12...Read More

One class as usual 9amPretty straightforward partner wod. Looks easy enough right? 25 Minute Amrap20 Power cleans 155/12550 Meter sled push heavy (halfway down the parking lot, other partner pushes it back up)20 burpeesRead More

Happy New Year! New year, new you? Or same year, same you? The decision is yours. 2 Classes today. 8am, 9amHero wod JerrySgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his...Read More

Happy New Years Eve4 Classes today 5am 6am 9am and 10am. Closing at 11am 11am to about 3 or 4 pm there is a weightlifting meet happening. You are welcome to participate, but it is a structured meet which means it would take more than an hour to get through it. There will not be...Read More

10 Press Ups (Seal stretch, lower chest down to the floor, then press back up.)25 Thick Banded Good MorningsThen20 Russian Kettlebell Swings (Moderate Weight)20/16 Calorie Row20 Kettlebell Taters12/9 Calorie Bike 10 Pause Front Squats with light plates Front Squat Interval reTest 30 MINUTE CAPLast tested week of November 15thFor Time41/33 Calorie Row19 Front Squats 165/115lbs20/15...Read More

Texas Strength Squat Cycle is back!! Remember this. Really looking forward to big Pr’s! Couch Stretch 2:00/ SideThen5 Minute back squat specific warm up Strength Find a 5RM Back Squat This is your Back Squat test for Phase IV!The high CNS lift for Phase IV will be the Back Squat. One of the most effective...Read More

Lat Smash 2:00 / SideThenStraight Through20 Box Step Ups10 Alternating DB Snatch15 Box Jumps10 Alternating DB Snatch5 Burpee Box Jumps Toes to Bar Warm Up15 Scap Pull Ups12 Gymnastic Kips (Build to bigger, and bigger kips)9 Kip w/ Knees Up6 Knees Up with a KickThen,EMOM 3 Minutes 3-8 Toes to BarGymnastics Re-Test Gymnastics Re-test (last performed...Read More

Lifting warm up It’s retest week. Did the holidays throw you off. We are about to find out! Barbell warmupThen Last day of snatching 3 reps @ 70%2 @ 75%1 @ 80%1 @ 75%then, continue climbing upward to a new 1RM. The final, lighter single is intended to make the bar feel a bit lighter...Read More

Gym is closed today. Get outside and get a long walk or long slow run in. MOVE AROUND TODAY. get to bed early. Prep some good meals for Monday!Read More