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SKILL Back Squat 10-10-10 Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at […]

Skill EMOM for 10 Minutes Straight set of Kipping pull-ups For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That […]

WOD AMRAP in 20 Minutes 10 Strict Press 75/55 lb 20 Sit-ups 10 Broad jumps alongside barbell, plate to plate 4.5′ Workout notes Today’s workout is a time priority triplet with a strict weightlifting movement coupled with two bodyweight movements.  Spend some time figuring out what your strict press weight should be.  Just like the […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER We only be holding one class today at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text] WOD AMRAP in 20 Minutes 5 Strict Pull-ups 10 Squat Cleans 135/95 lb 5 Push Jerks 135/95 lb […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] Reminder We only be holding one class Saturday the 4th at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes power snatch + hang power snatch from above the knees + […]

Skill EMOM for 10 Minutes 2 Thrusters The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate […]

We’re excited to be adding a few fun weeks of competition to the Open this year! We will be repeating last years face-off between the Early Birds and the Night Owls in Week 4. Week 2 will bring us Men vs. Women and in Week 3 we will be on the hunt for the Fittest […]

Skill Deadlift 1-1-1-1-1 Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body […]

Skill EMOM for 10 Minutes Straight set of Kipping pull-ups For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That […]