AMRAP 7 Minutes 12/9 Calorie Air Bike10 Empty Bar Hang Clean and Jerk:30 Plank HoldEvery Minute for 15 Minutes1 Tempo Pull Power Clean + Split Jerk*guess what? our next focus lift is squat clean and jerk! AMRAP 8 Minutes 8/6 Calorie Air Bike 8 SDLHP 75/55lbs*we can run heats of this if there aren’t enough...Read More

Weight Vest Wednesday!!! 20 Band Pull Aparts (perform 10 palms down, 10 palms up)-Then-Alt. EMOM 9 MinutesA. 6 Tempo Push Ups*B. 8 Seated Box Jumps for explosivenessC. 10 Calorie Air Bike*Tempo to the ground, fast on the way upStrength- This is going to burnEvery 4 Minutes for 12 Minutes1 Max Set of Strict Press @45%...Read More

20 Shoulder Swimmers-Then-4 Rounds10 Burpees25’ Duck Walk w/PVC held OH 10 Kip SwingsGymnastics Retest- as many feet or as many reps as possible in 6 minutes of Handstand walk (goal was 300 feet the first time)or HSPUor wall walksor Db pressesWhatever you did 6 weeks agoAll walks performed in 25′ sections.For Rx and Intermediate levels,...Read More

AMRAP 5:00 (Steady Pace)10 Plate Ground to Overhead 45/25lbs Run 100m20 Double Unders/Single Unders-Then-20 Banded GoodmorningsHigh CNS Lift Retest Find a 3RM DeadliftThe goal is for athletes to pull their old 1RM for 3.STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As NeededCoach Focus: It’s finally here! Crank up the tunes, create the vibe and help your...Read More

EVENT 3 From TB gamesTeams of 311 MIN CAP30 Deadlifts + 30 Hang Power Cleans+ 30 Shoulder to Overhead (Rx 155/105, Mast 35+ 135/95, Int/Mast 45+ 115/75, Nov 95/65)Then…20 Deadlifts + 20 Hang Power Cleans+ 20 Shoulder to Overhead (Rx 185/125, Mast 35+ 155/105, Int/Mast 45+ 135/95, Nov 115/75)Then…10 Deadlifts + 10 Hang Power Cleans...Read More

There are no regular classes NEXT Saturday. Come out to the Grand Opening if you want to get a wod in. 8amWaterfall style teams of 5- 10 rounds at each station for each person. 1 Minute each stationBike Row SkiBurpee Rest 9am800m Run-Then-then 4 rounds of both movements, alternating between the two30 seconds on 30...Read More

Couch Stretch 2:00/Side Handstand Hold 1:00-Then-2 rounds20 Unbroken WallBalls with a Lighter than metcon weight medball15 KB SwingsStrengthDeadlift- 10 sets of 210×2 @ 50-60% 1RM for speed Rest 1:00 between sets. This is more like a wodSTRENGTH/SKILLStimulus: Speed Rest: As PrescribedCoach Focus: Today’s Deadlift session is a primer for next week’s opportunity to turn your...Read More

AMRAP 6 Minutes100’ Shuttle Run (25’x4) 10 Air Squats5 BurpeesStrength N/A- this is a long wod. Wod3 Rounds (yes all of this 3 times through)AMRAP 2 Minutes15 Air Squats10 BurpeesMax Calorie machine Rest 2:00AMRAP 2 Minutes 15/12 Cals on machine you used before10 Air SquatsMax Burpees Rest 2:00AMRAP 2 Minutes15 Burpees10/7 Calorie Air Bike Max...Read More

Weight vest work is running after the wod today-Then- 500/450m Row20 Box Step Overs10 Power Position Power Cleans 400/350m Row14 Box Jump Overs8 Hang Power Cleans 300/250m Row StrengthOn a 14 Minute clock practice:1 Power Position Power Clean 1 Hang Power Clean at Knee1 Power Clean*drop and reset after every repWodFor Time100m Sandbag Run 150/100lbs...Read More

4-way Banded Glute Activation, 20 steps per direction, 5squats after each direction1:00 Hip Openers-ThenAMRAP 5 Minutes2k Bike/1k Row/800m RunEmpty Bar Back Squats in time remaining Every Minute for 10 Minutes1 Tempo Pause Back Squat @ 60%+ 1RMAthletes perform a 3 count tempo, then a full 1-count pause in bottom of squat, then stand fastAMRAP 15...Read More