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Skill  Overhead Squat 3-3-3-3-3 Work up to a light to moderate load and perform 3 repetitions at a time.  The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the entire range of motion in each rep. If you have trouble with this movement […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Strict Ring Dips [even] :30 Seconds Hollow Body Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute […]

Skill EMOM for 10 Minutes Straight set of Kipping Chest To Bar Pull-Ups During your skill work practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only […]

Skill EMOM for 10 Minutes 1 Power Clean + 1 Hang Power Clean Spend 10 minutes working up to a power clean + hang power clean barbell complex.  The first lift will come from the floor and terminate at the shoulders.  Re-wrap your hook grip and bring the bar down the the hang position and […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours today, Monday 9/5/2016, for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox]   Skill EMOM for 10 Minutes [Odd] :30s Double Unders [Even] :30s Seconds of L-Sit Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM! [/creativ_alertbox] WOD for time 50 Chest-To-Bar Pull-ups 75 Push-Ups with feet on a 45 lb plate 100 Overhead Walking lunge steps 45 lb plate Workout notes: Today’s workout is formatted […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox] WOD 3 Rounds for time 10 Thrusters 135/95 lb 100 Double Unders 10 Thrusters 135/95 lb 400M Run Workout notes: This workout is not your typical three round triplet! We’re […]

Skill EMOM for 10 Minutes 3 Power Snatch Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical […]

Strength Strict Pull-Up with Pause at top of pull-up 8×3 Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are still unable to perform strict pull-ups, practice holding at […]