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[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 […]

Strength 5 rounds of 30s Handstand Hold 30s rest For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold. […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 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 […]

WOD 7 Rounds of 2 Minutes on 1 minute off 4 Push Press 135/95 lb 20 Double Unders Workout notes: This workout will be scored like you would score the workout “The Chief” You will start each two minute AMRAP with the push press regardless of where you end in your previous round. Score each mini […]