Author: Kirsten Pedri

  • November 18, 2019

    Skill EMOM for 10 Minutes 1 Power Clean We’ll spend ten minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier […]

  • November 24, 2017

    [creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]THE GYM IS CLOSED TODAY! We hope everyone had a wonderful holiday! Get outside today and enjoy some time out of the gym, or just relax and eat leftovers! Back to normal hours Saturday with classes at 8:30 and 9:30AM. [/creativ_alertbox]

  • November 4, 2017

    WOD AMRAP in 20 Minutes 8 Pull-ups 12 Overhead Squat 95/65 lb 16 Bodyweight walking lunge steps  Workout Notes: Today’s AMRAP features two movements with a higher skill demand.  If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to […]

  • October 22, 2017

    WOD  5 Rounds for time 30 Air Squats 20 One arm overhead walking lunge steps 100M Uneven Farmer carry Workout Notes: Today’s workout is heavy on the lower body. You’ll start each round with 30 air squats followed by 20 one arm overhead walking lunge steps.  You will lunge with one of the weights you are […]

  • August 20, 2017

    WOD With a Partner! 2 Rounds of 4 Minutes at each station Rope Climbs Kettlebell Swings Strict Ring Dips Rest Workout Notes: We’re tackling a partner workout today! Text your bestie or workout pal and meet them at the gym today for some fun! You can choose your partner when you get to class of course […]

  • August 9, 2017

    Skill EMOM for 10 Minutes 1 Power Clean + Front Squat + Jerk Today’s skill work is a barbell complex of a power clean, a front squat and a jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in […]

  • July 31, 2017

    Skill EMOM for 10 Minutes 1 Squat Clean Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as […]

  • July 28, 2017

    Skill  EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort […]

  • July 27, 2017

    Skill Deadlift 3-3-3-3-3 Today we will be working up to a heavy set of 3 deadlifts.  Start with something manageable and build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  If you don’t feel comfortable maxing out you can keep the weights lighter and work on proper body […]

  • July 26, 2017

    Skill EMOM for 10 Minutes :30 seconds of pistols Pistols are a unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Today we will be tackling this difficult skill, luckily there are MANY ways to scale this movement.  You can use a box and perform high […]