Going to try and save your hands from ripping this week. The open starts Thursday. Warm up together. Partner row. 1500m. Whenever you switch spots give a fun fact about yourself! If you don’t have one I’ll be sure to make one up for you. Strength- back squat Sets is heavy 3’s. Build to a...Read More

Gym is open for open gym during these classes. come in and get work done! 8 AM endurance Run 800 warm up 200X6 Sprints (Sprint 200 from the far bus to the front, rest is walk back, sprint again.. walk back… do this 6 times, be sure your warm before this so you dont pull...Read More

Strength-Front squat Heavy 3’s 3,3,3,3,3,3+ Warm up to your working weight. 80 percent or higher of your max Wod 21-15-9 Dumbbell thrusters 50/35 Bike cals burpees to a 6 inch targetRead More

Strength Squat cleans or power clean 3,3,3,3,3,3 Base percentages off of what you can touch and go on this weight. work up to your first heavy set Wod 15 minute time cap 1000m row 100 Kb swings 55/35 max reps of cleans at 225/155 Score is cleansRead More

Strength- Bench Press Don’t skip bench press…. Wod 1 7 minutes as many rounds as possible 7 power snatch 75/55 4 bar muscle ups (sub 7 pull ups or 7 ring rows) Rest 3 minutes Wod 2 7 minutes- as many rounds as possible 7 shoulder to overhead 75/55 7 over the bar burpeesRead More

Strength Strict Press 3,3,3,3,3 Get warmed up on an empty bar.. then add weight slowly until you are up to a heavy 3… Each working set should be a fight. Wod For Time: 27-21-15-9 Deadlift (225/155) 50 Double Unders between roundsRead More

Strength It’s time to start to get heavy Back Squat 3,3,3,3,3+ 80 percent or higher of your 1 rep max Warm up to your first set of heavy 3. You’re third rep of every working set should be a struggle Wod- 4 rounds 30 wall balls 400M runRead More

Sunday Funday Teams of 2 Wod 1-The classic 8 minute time cap Run 800 as a team With remaining time perform max power cleans. 155/115 Wod 2- 10 minutes- As many reps as possible Partner 1 performs wall balls partner 2 does a 100ft farmer carry with kettle bells or dumbells. when partner 2 is...Read More

Back Squat 5,5,5,5,5+ go heavier than your 7’s last week, Last set is 5 plus til failure (or close, please use spotters) Wod 16 Minutes Amrap 5 Deadlifts 4 Power Cleans 3 Front Squats Run 200 Weight is 135/95 for all movements. If you say “But i can deadlift more than that” its a 700...Read More

Strenght Clean and Jerk Complex- Find one rep max build up to this Complex is Squat clean-hang squat clean-push jerk-split jerk *if you dont have squat cleans yet use power cleans Wod- 5 Rounds for time 20 Cal row (or 15 cal bike) 15 Wall balls #20/#14 10 toes to barRead More