Strength Snatch- from the hang (knees) Catch in the squat if you can. add a squat if you cant sets of 3 3,3,3,3,3 Strength 2 Bench 5,5,3,3,3 Wod Randy 75 snatches for timeRead More

Strength-Deadlifts 5,5,,3,3,3 Last three sets are 70 80 90 percent Wod- 5 rounds 5 Deadlifts 315/225 Run 400 2/1 rope climbsRead More

Core work- Max plank hold Strength- push jerks from rack 3,3,3,3,3 Wod 3 Rounds 10 Thrusters 155/105lbs 10 Box Jump Overs 30/24″ 10 Muscle UpsRead More

Core work- Wall Ball Sit ups 20 2 minute plank. 5 minute plank for Aaron Leech Wall ball sit ups 20 Go over wall Strength- Power Clean, sets of 2- you can reset between reps Work up to a 2 rep max Wod 5 Rounds for time 8 power cleans 185/135 20 Foot handstand walk...Read More

  Core work 25 situps, 2  minutes plank 25 sit ups Strength-Back squat 5,5,3,3,3+ 60%,,65%.70%,80%.%90   Wod- 80 Alternating Pistols – Sub 150 airs squat 60/40 Calorie bike 40 Handstand Push Ups (sub 60 push ups)Read More

Sunday Funday- Come in and get warmed up- we are taking it out side, its too nice to be inside Simplicity- Teams of 2 Wod1 10 Minute Amrap Partner 1 10 kettle bettle swing 10 sit ups Partner 2 run- switch spots when get back Wod 2 8 Minute Amrap Thruster Burpee Ladder 1,1,2,2,3,3,4,4 and...Read More

Strenght Bench Press. Same weekly percentages 5,5,5,5,5 Wod 6 rounds 15 KB swings 70/55 20 Air squats run 400   Enjoy!Read More

Strength Deadlift- Go off percentages we are using this week, but add 10 pounds onto your numbers from the last 4 weeks. 5,5,5,5,5+ Wod 15 Minute Amrap 5 Deadlit 275/195 25 Double unders (50 singles) 5 Strict Hand Stand Push ups, no kipping for rx  (sub 7 kipping Hand stand push ups, or 12 regular...Read More

Strength- Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch 2,2,2,2,2 work by feel, no percentages Wod 13 Minutes- First 60/50 calorie bike buy...Read More

Strength Strict press 5,5,,5,5,5 Same percentage as your squats today Wod 5 rounds 20 Wallballs 20/14lbs 5 Muscle Ups (sub is 5 bar muscle ups====>or 7 chest to bars or ========> 10 regular pull ups or =======> 13 ring rows)Read More