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Workout of the Day5 rounds:1 minute of box jumps1 minute of push presses1 minute of calories on the bike or rower1 minute of rest Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score. standard: 55/45, […]

Skill8 sets of 3 reps:Tempo back squat: 3 seconds down, 3 second hold, quick drive up. Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for […]

SkillEvery 90 seconds for 6 rounds:3 squat cleans plus one set of push ups Pick a push up difficulty that lets you get through about 5-20 push ups each round. Keep the push up sets sub-maximal, remembering that you have 6 rounds of this and will want to buy yourself at least 30 seconds of […]

SkillEvery 90 seconds for 10 rounds:One wall walk plus a 10-30 second hold at the topImmediately into a 10-30 second L-sitRest for the remainder of the 90 seconds after you complete each movement Be sure to come down from your wall walk while you still have energy; these should not be max effort holds that […]

SkillEMOM for 10 minutes:2 squat snatches Keep the weight light enough to be technically consistent across all ten rounds. Focus on catching with locked out elbows. Workout of the DayAMRAP in 20 minutes:400 m run, row, or ski, or 1000 m bike20 kettlebell swings20 goblet squats Pick a slightly lighter kettlebell than you normally do, […]

Skill10 sets of 3 strict pull ups We’ll be off the clock here. Ring rows, weighted pull ups, and banded pull ups are all fair games. Workout of the Day3 times through, with 2 minutes of rest between each AMRAP: AMRAP in 5 minutes:50 double unders30 sit ups10 clean and jerks Keep track of your […]

Workout of the DayCOACH JAKOB’S LAST DAY!6 rounds:1 minute of thrusters30 seconds of rest1 minute of calories (assault bike or rower)30 seconds of rest Keep the barbell light enough that you’re able to get at least 15-20 reps done within the minute of work. Your score is the sum of all of your calories and […]

Workout of the Day No classes today! Join us for the 2022 Hometown Hoedown! If you are signed up to compete, please arrive a little before 9 am so that we can start the event briefing at 9 am sharp. The first heat of the first event will begin at 9:30. Heat and division assignments, […]

Skill8 rounds:20 second arch hold20 seconds of Russian twists20 seconds of rest Use a 5-15 pound plate for the Russian twists, and have fun with some low-impact core work! Workout of the DayEvery 3 minutes for 7 rounds: 400 m run, row, or ski, or 1000 m bike Record the slowest round of rounds 3 […]

Skill10 minutes of handstand practice Have fun with your drills today! Pick a few skills that you’d like to work on, or look to your coach for suggestions. Any inverted movement is fair game to practice, as long as it’s safe. Workout of the DayAMRAP in 15 minutes:200 m run12 alternating devil presses Settle in […]