Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the […]

WOD for time* 1 Mile Run 30 Toe-To-Bar 100 Burpees *25 Minute time cap Workout notes: Today’s workout is another chipper like you saw yesterday but in a different modal domain.  Yesterday we started with the “warm up” row, transitioned to a weightlifting movement and finished with a strict strength movement. Today the buy in will be longer and […]

WOD 1000M Row 30 Power Cleans 185/135 lb 100 push-ups Workout notes: Today’s workout is a chipper! We start on the row and transition to the barbell and follow up with a large set of push-ups.  Going all out on the row is not suggested as there is quite a bit of work to do afterwards!  […]

Skill  Overhead Squat 3-3-3-3-3 Work up to a light to moderate load and perform 3 repetitions at a time.  The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the entire range of motion in each rep. If you have trouble with this movement […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Strict Ring Dips [even] :30 Seconds Hollow Body Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute […]

Skill EMOM for 10 Minutes Straight set of Kipping Chest To Bar Pull-Ups During your skill work practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only […]

Skill EMOM for 10 Minutes 1 Power Clean + 1 Hang Power Clean Spend 10 minutes working up to a power clean + hang power clean barbell complex.  The first lift will come from the floor and terminate at the shoulders.  Re-wrap your hook grip and bring the bar down the the hang position and […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours today, Monday 9/5/2016, for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox]   Skill EMOM for 10 Minutes [Odd] :30s Double Unders [Even] :30s Seconds of L-Sit Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM! [/creativ_alertbox] WOD for time 50 Chest-To-Bar Pull-ups 75 Push-Ups with feet on a 45 lb plate 100 Overhead Walking lunge steps 45 lb plate Workout notes: Today’s workout is formatted […]