17.4 is done and 17.5 will be announced tomorrow! It’s almost time to PARTY!!! This Saturday we’ll be completing 17.5 and celebrating the end of another awesome Open with Pizza, @sudwerkbrew, cookies and any other treats that make their way to the gym? If you’ve been completing the WOD’s on other days make sure to […]

Skill EMOM 10 Minutes 3 Power Clean & Push Jerk Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be […]

Skill EMOM for 10 Minutes [odd] :30 seconds Hollow Rock or Hold [even] Double Unders On the odd minutes of today’s skill work perform 30 seconds of hollow rocks or a hollow hold.  Focus on the quality of your body position and if needed stay up for 15-20 seconds rather than staying in a poor position for […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 Scores are due TODAY at 5pm! If you still need to complete the workout you can do so during morning Open Gym times today. [/creativ_alertbox] Skill 10×3 Strict Weighted Pull-Up or Strict Bodyweight Pull-Up Today you can choose between weighted pull-ups or strict pull-ups. If you are able to add weight […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Yesterday was so much fun! You all smashed 17.4! If you still need to get the workout done you can come in today at 1pm or tomorrow during morning Open Gym times. Ask a friend from classes to judge you and get some points for your team! #earlybirds #nightowls  [/creativ_alertbox] WOD For […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 goes down today at 10:30! Don’t miss out on the fun!! #earlybirds #nightowls #week4faceoff[/creativ_alertbox] WOD 17.4-ish 1 Round for Max Reps 3 minutes Deadlifts 225/155lb 3 minutes Wall Ball Shots 20/14 to 10’/9′ 3 minutes Row for Calories 3 minutes Handstand Push-Ups Workout Notes: Today’s workout is a take on 17.4, the […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]17.4 is going down Saturday at 10:30! Don’t miss our Week 4 Face Off! We’re excited for a little fun competition between the Morning and Evening classes! Be there! [/creativ_alertbox] Skill Handstand Work Choose a handstand skill to work on today.  If you are planning to complete 17.4 Rx’d tomorrow this is […]

Skill Deadlift 4-4-4-4-4 Today we will be completing 5 sets of 4 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and work on proper […]

Skill EMOM for 8 Minutes :40 seconds Plank Hold :20 seconds Rest Our skill work today is pretty simple. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 40 seconds every […]

Skill EMOM for 10 Minutes 1 Power Clean + 1 Squat Clean + 1 Front Squat We’ve got more barbell complex work on the menu today.  For the power clean you will catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but […]