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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 […]

Skill Split Jerk 1-1-1-1-1 Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of […]