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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are moving this Friday!! We will be closed for classes all day. Please join us at 530PM in the current space to help move equipment and participate in our first workout at the new gym! Drinks and celebration to follow! [/creativ_alertbox] Skill 10×1 Lunge Kick to Freestanding Handstand Have […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Early Bird Announcement! Starting this week, 5AM Open Gym will now be held every T/Th/F rather than M/W/F. [/creativ_alertbox] Strength 7 RM Front Squat * *working from the floor Our strength workout today comes from the CrossFit team series. Warm up to a strong effort squat clean and practice performing a large set […]

WOD 5 Rounds of 30 Seconds of Handstand Push-ups 60 Seconds of Rowing for Calories 90 Seconds of Burpees 90 Seconds Rest Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions at all stations and come up with one total number.  In […]

WOD for time 800M Run 150 Double Unders 15 Clean & Jerks 155/105 lb 400M Run 100 Double Unders 10 Clean & Jerks 155/105 lb 200M Run 50 Double Unders 5 Clean & Jerks 155/105 lb Workout notes: Today we have a 3 round workout with a descending rep scheme. The workout has multiple difficult […]

Strength EMOM for 10 Minutes 1 Squat Clean Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the […]

Skill Tabata Hollow Rocks There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds. Metcon AMRAP in 10 Minutes Squat Clean Thrusters […]

Skill EMOM for 10 Minutes 2 Power Snatch Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very […]

Strength Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar […]

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 […]