Strength Sumo Deadlift 2-2-2-2-2-2-2 Work up to a strong double of a Sumo Deadlift.  Some lifters may find that this is a stronger lift for them. After your general warm up start light and increase in small increments. As always focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not […]

Strength EMOM for 10 Minutes Odd Max Effort Set of Ring Dips Even :30 seconds of Double Unders The most difficult option for Dips will be on top of the Rings but they can be scaled down to parallel dip bars or as bench dips if this is a new movement for you. On the even minute perform […]

Strength 3 Rounds of 2 Wall Walk 1 Minute Plank Hold :15 Second L-Sit Not for time!  Take as much rest as you need to succeed at each movement.   Scale each movement up or down according to your current skill level. WOD For time 21-15-9 Power Clean 135/95lbs CTB Pull-Ups Off Ramp WOD For time […]

Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. Strength Front Squat 8-5-5-3-3-2-2-2 Work up to a strong effort 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 […]

Strength E2MOM 10 Minutes 3 Power Cleans * Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to […]

WOD For Time 60 Kettlebell Swings 24/16kg Run 800M 50 Box Jumps 24/20″ Run 400M 40 Burpee Pull-Ups Run 200M 30 Power Cleans 135/95lbs Off Ramp WOD Scale each movement independently to a load or height you can perform with short rest between sets.  Remember that each movement gets more difficult as you progress through this chipper […]

WOD 5 rounds for time 12 Front Squat 135/95lbs 9 Push Press 135/95lbs 400M Run Off Ramp WOD 3 -5 rounds for time 12 Front Squat 9 Push Press 400M Run

Skill Handstands and Skin the Cats Spend 10 Minutes working on the Handstand progression.  If you have been kicking up to the wall try wall facing or freestanding handstand attempts. Perform 1-3 “Skin the Cats”  between  handstand attempts. Scale the handstands by holding pike with your feet on a box if you are just starting out.  Skin […]

Strength Back Squat 8-5-5-3-3-2-2-2 Work up to a strong effort 2 rep back squat.  Start light and make small jumps.  If you are new to this lift you should only increase the load when you have mastered the mechanics.  Your knees should be tracking over your feet and your torso angle should be maintained through […]

Skill E2MOM for 10 Minutes Odd Sustainable set of Kipping Toes-To-Bar followed by a set of Double Unders Even Rest Work on performing a set of T2B that you can maintain for 5 rounds.  If you are new to this movement think of this as kipping practice.  Perform kipping knee ups or knees-to-elbows.  Make sure […]