Thursday 9/29 We are still closed today. Keep checking here and on the facebook group. we are planning on opening as soon as possible. Regular workout posted below, but here is an home workout. 5 Rounds10 Push ups10 Burpees 20 Squats rx plus is 20 alt pistols per roundWarm Up 400m Run 5 Strict Pull...Read More

Wednesday 9/28WE ARE CLOSED. We will open ASAP. check back for details. we are planning on opening friday mid morning for a couple hours, then closing up at 11 and getting ready to host the friday night throwdown. If you have equipment at home i will leave this posted. Warm Up 2 Rounds 10 Cal...Read More

Warm Up: 200m Row 6 Box Step Ups 200m Row 6 Box Step Ups 200m Row Stright in to Skill >>>>>> :10 Skill: Coach led warm up Ring Dip 10 Push Ups2x :10 Ring Support Hold 3-5 Ring Dip Negatives1 set of Ring Dips HSPU (Wall, Box or DB Strict Press) :20 HS Hold3-5 HSPU...Read More

Monday 9/26 Warm Up: 2 Steady Rounds 100m Run 20 Russian KB Swings 53/35lbs 6 Strict Chest to Bar Pull Ups :10 Review: Coach Lead (empty barbell) 10 Shin to Knee Deadlift 10 Knee to Hips Deadlift 10 Deadlift from the Shin :15 Strength: 1RM Deadlift * High rep and light weight to start to...Read More

warm up-Coaches choice Partners split how you wantWod 112 Minutes10 sand bag cleans15 push ups Push ups16 toes to barRest 5 Wod 2-10 minutes18 cleans 155/10516 burpees over your bar 14 pull upsRest 5Wod 3 7 Minutes or both partners to find 1 rep max of this complex CleanFront squat Hang cleanFront squatRead More

New cycle starts for adult Weightlifting today. If you have been thinking about joining that class, now is the time to start! Weightlifting Class starts at 9am8am endurance-We haven’t done this in a while- Teams of 440 Minute amrap- (keep track of your runs if you are keeping score)Partner 1 starts on the 200m runPartner...Read More

Friday 9/23Warm UpRun 400mThen 2 Steady Rounds;12 Lunge + Twist Steps (twist towardsforward leg)15 Unbroken Wallballs:30 Dead Hang:15 Barbell ReviewWorking your way down the lift with positional work.5 Clean High Pull5 Power Position Clean5 Hang Clean5 Squat CleanReview 5 second pull for the strength:20 StrengthEMOM 12 Minutes (12 sets)1 Tempo Pull Squat CleanDrop and reset...Read More

Thursday 9/22Warm UpAMRAP 7 Minutes150m Ski/Row15 Box Step Overs12 Burpees10 Hollow Rocks:10 ReviewHSPU REVIEWCreate a tripod with head and hands at the “bottom” of the HSPU. Head loading closer to the wall.In kip, think “upside down squat” with soles of feet facing each other.Once athlete hits the top of the handstand core should be tight.Arms...Read More

Wednesday 9/21Warm UpRun 200 M2 Steady Rounds20 S-Arm Russian KB Swing10 Dead Bugs:30 Dead Hang from Pull Up Bar:10 StrengthBuild to a smooth Deadlift single @ 80%then,Why is this next part light?? Because we will try for a one rep max next week!!!EMOM 10 Minutes2 Deadlifts @ 60% 1RMAll reps are performed as “singles”. Deadliftto...Read More

Tuesday 9/20Warm Up20 A-Frame Toe TouchesThen300m Row10 Power Position Snatch250m Row10 Hang Power Snatch200m Row10 Snatch (power or squat)100m Row10 OHS:25 WODAMRAP 24 Minutes500/450m Row5 Snatches @ 70%500/450m Row4 Snatches @ 70%500/450m Row3 Snatches @ 70%Snatches may be power or squatTarget Score: As close to 2 rounds as possible:55 Cool DownDouble Fat NeedleLizardRead More