Monday 2/13/2017 Skill EMOM for 10 Minutes Power Clean + Hang Power Clean Metcon AMRAP in 12 Minutes 10 Push-Ups 15 Sumo Deadlift High-Pull 95/65lb 200m Run Strength Back Squat 1×10 @ 60%+, 1×10 @ 70+% 1×2 @ 80 1×2 @ 86 1×2 @ 92 Gymnastics AMRAP in 8 Minutes 2 Muscle Ups 6 Strict […]

Monday 2/6/2017 Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar WOD 10-1 Hang Squat Clean 115/85lb Push Press 115/85lb Strength Deadlift 1×10 @ 60%, 1×10 @ 70% 1×2 @ 80% 1×2 @ 86% 1×2 @ 92% Gymnastics 10x60s 1-4 Muscle ups then 6 suitcase dumbbell walking lunge steps 50/35 lb Accessory […]

Monday 1/30/2017 Strength Deadlift 3-3-3-3-3 Metcon AMRAP in 10 Minutes 10-20-30-40… Med Ball Sit-Up 20/14lb 20-40-60-80… Double Under Skill 10 Rounds of 25/20 Calorie Row 60s rest Gymnastics EMOM for 20 Minutes 1-3 strict MU Accessory For time 50 kipping HSPU Recovery 2 Rounds 2 Minutes Standing forward bend 3 Minutes Pigeon each leg 2 […]

Monday 1/23/2017 Skill EMOM for 10 Minutes 1 Power Snatch + 1 Hang Power Snatch Metcon 8 Minute AMRAP Box Jump Overs* 24/20″ *12 Kettlebell Swings EMOM 32/28kg Gymnastics  EMOM for 15 Minutes 1-3 strict MU* *Add 1-5lb to your body if you were able to do 3 per minute last week Strength 1×2 Deadlift […]

Monday 1/16/2017 Strength Front Squat 2-2-2-2-2 Metcon 12 minute AMRAP 1-2-3-4-5-6… Thruster 95/65lb 2-4-6-8-10-12… Dumbbell Snatch 50/40lb Skill EMOM for as long as possible 1 Squat Snatch + 1 Overhead Squat start at 60% and increase. Get at least 10 reps in the 70-80% range Gymnastics  EMOM for 15 Minutes 1-3 strict MU Accessory 7x250M row […]

Monday 1/9/2017 Skill Tabata Hollow Rock 1 Minute Rest Tabata Arch Hold 1 Minute Rest Tabata Plank Hold Metcon AMRAP in 10 Minutes 30 Double Unders 15 Hang Power Cleans 115/85lb Strength Week 1 of 6 week cycle Back Squat 2×10 @ 60%,70% 3×2 @80,86,92% Accessory 6x250M row easy rest 1 minute between each rest […]

January 2, 2017 *Limited hours today. Classes at 9:30 and 12:00 only. Metcon 25 Minute AMRAP 30 Burpees 40 Sit Ups 50 Thrusters 35/45 Accessory 5x250M row easy rest 1 minute between each rest to recovery then 500M row for time Skill EMOM for as long as possbile 2 Squat Snatch with pause in the […]

Monday 12/26/2016 *Limited hours today. Classes at 9;30 and 12 Only. WOD  20 min AMRAP 15 Push Ups 20 Walking Lunge Steps 15 Power Cleans 115/85lb Strength EMOM for 20 Minutes 1 Snatch at 5-10lbs under your “working weight” This weight varies greatly depending on the experience level of the lifter. It is generally the […]

Monday 12/19/2016 Metcon AMRAP in 3 min of: 5 Power Cleans 155/105lb 3 Front Squat 155/105lb 1 Jerk 155/105lb Rest 1 min and repeat for a total of 5 cycles Accessory 1 RM Weighted pull-up Strength 5×5 Backsquat at 75% Gymnastics AMRAP in 10 minutes* Bar Muscle Ups *7 Burpees to target EMOM (Use your […]

Monday 12/12/16 Strength  3 RM Front Squat Metcon  10 min AMRAP 7 Burpees over the bar 3 Clean and Jerks 185/125lb Gymnastics  4×3 Minutes Max set Muscle ups then immediately max set of wall ball shots 30/20 10/10 ‘ Skill  10 minute EMOM Handstand Walk Choose a distance you can repeat every minute Accessory  3x250M […]