Barbell warm upSnatch grip2 Rounds Minutes 1- 10 snatch high pull up plus 5 power position power snatchMinute 2- 5 Power snatch from the knee plus over head squatMinute 3- 5 Snatch lifts offs, pause at the knee, then finish with squat snatch Strength 16 minutes, every other minute on the minute, try to add...Read More

Barbell warm up2 RoundsMinute 1 10 clean grip high pulls plus 5 power position power cleansMinute 2 10 hang position power cleansMinute 3 10 Lift offs, pause at knee, power clean Clock starts for 20 minutes to start right after the warm up. You have that time to fine a 1 rep max POWER clean....Read More

Warm up2 Rounds10 empty bar back squats200 m runWhen finished go right to your bar and start building up if you are maxing out. Strengthbuild up to a 1 rep max back squat 25 minutes*if you don’t feel like maxing out do 5×5 and we will help you pick your percentage weight for the wod...Read More

We have 2 days of heavy lifting coming up so we will do a little repeat of some bodyweight/cardi hero wods today. Jerry or Laredo. JerryRun 1 MileRow 2000Run 1 Mile OR Laredo6 Rounds For Time24 Air Squats24 Push-Ups24 Walking Lunges400 meter Run****Afternoon classes if you want to sub out 80/70 cals on a bike...Read More

Just a wod today! We want you to push yourself on this. Why JUST a Wod today? When we just have a wod that means we want you to push yourself on it. Warm up properly, you should be sweating before you start. Max effort on the workout. Focus, don’t just go through the motions....Read More

Change of plans if you read this earlier. Solo workout today10 Minutes Amrap14 single arm DB snatches 14 Burpees Rest 3 minutes 10 Minute amrap10 Single arm Db hang clean and jerk (5 each arm) 12 squats with your DB run 200M Rest 3 Minutes Wod 34 Minutes as FAR as possible single arm DB...Read More

8am- You did a 2 mile time trial two weeks ago. lets test your mile time. Is should be LESS than half of your 2 mile time. Lets get some people out here to push each other. Warm up properly! DONT AVOID THE RUN. 9am and 10am3 rounds for time of:20 Toes-to-bars7 power cleansRest 5...Read More

Warm upBarbell Warm up2 RoundsMinute 1- 10 clean grip high pullsMinute 2- 5 Power positon power cleans+ 5 hang position power cleansMinute 3- 7 Power Cleans from the shinMinute 4- 7 Squat cleans starting from the power position Strength- 5 Minutes to warm up with some weights then 20 Minutes to establish a 1 rep...Read More

Lets Deadlift, it’s good for you! Warm up3 Rounds10 Good Mornings10 Empty Bar deadliftsRun 200 Strength 14 Minutesevery other minute on the minute perform 5 heavy deadliftsNot looking for a 5 rep max as recovery time is cut a little short but 70 to 80 percent range should be doable. Its 35 reps totalPlenty of...Read More

Warm up3 Rounds7 Strict press7 Push press7 Split jerkRun 200 Strength5 sets of 2 Split jerk. Build up weight. Focus on technique Wod- Nothing fancy, just work16 Minutes Amrap10 D-balls over the shoulder as heavy as you can find20 lunges with your ballRun 200 m with your ballRead More