Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your […]

WOD For time 21-15-9 Clean & Jerk 135/95lbs Toes-To-Bar Workout notes: Scale the weight to one that you can move quickly and efficiently without losing form. It’s tempting to start with really strict movements when it’s light but that will just get you to failure faster. Be sure to drop under the bar during both the power […]

WOD Row 60 Calories then 2 Rounds 15 Burpee Box Jumps 24/20″ 30 Pull-ups 45 Kettlebell Swings 24/16kg Workout notes: Find a sustainable pace on the rower!  You shouldn’t be rowing any differently rowing for calories vs any other measurement. Your pace should be one you can maintain and possibly speed up slightly towards the end of the […]

Skill 2 Rounds 1 Minute Hollow Rocks 1 Minute REST 1 Minute Superman Hold 1 Minute REST Do your best to hold the position as long as you can throughout the minute.  If you can’t make it the entire minute that’s okay but consider adjusting your leg and arm position to scale before you break up the […]

Skill E2MOM for 14 Minutes 3 Power Snatch Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes. Try to do your reps touch and go if you can but that is not a requirement. The important thing to work is making sure you are dropping […]

Skill 3 Rounds not for time 1 Min Handstand Hold :30 Second  L-Hang Max Effort Support Hold on Rings or Parallel Bars Transition quickly through each station and rest as much time as you to between each round.  Scale the handstands by walking up the wall or holding pike on a box.  The L-hang can […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting at 5:30! WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox] Strength E2MOM for 10 Minutes Max Effort Strict Pull-Ups Perform a max set of pull-ups every 2 minutes! Your numbers will drop off but try to hold on to as many reps as you can.  If you […]

Strength Front Squat 8-5-5-3-3-2-2-2 Work up to a strong effort 2 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest and elbows are collapsing forward you have probably gone too heavy. Establish good […]

WOD 3 Rounds for time 400M Run 21 Burpee Pull-Ups 12 Overhead Squats 115/75lbs Workout notes: Today we take on a very difficult movement. The dreaded Overhead Squat! Remember that those first repetitions will be a lot harder with the work leading up to it.  The movement requires strength and flexibility on it’s own. Coupled with […]

Skill E2MOM for 10 Minutes Sprint 100M Do 1 sprint every 2 minutes for a total of 5 sprints.   Plan on increasing your intensity slightly throughout the workout with your last sprint being an all out effort. WOD “DT” 5 Rounds for time 12 Deadlift 155/105lbs 9 Hang Power Clean 155/105lbs 6 Push Jerks 155/105lbs In honor of […]