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EMOM for 10 Minutes [odd] Toe-To-Bar [even] Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note! We have limited hours today! We will be holding WOD classes at 8:30AM and 9:30AM!!![/creativ_alertbox] WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Workout notes: Alternatively you can […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be holding classes at 8:30AM and 9:30AM in honor of memorial day! [/creativ_alertbox] WOD In teams of 2 with 1 person working at a time for time 150 Burpees to a plate 45/25 lb 200 Meter Broad Jump 150 Kettlebell Swings 32/24 kg 400M Plate Carry 45/25 lb […]

WOD For Time 21-15-9 of your choice of one from both A and B A) Deadlift 225/155lbs Clean 135/95lbs Thruster 95/65lbs and B) Handstand Push-Up Ring Dip Pull-Ups Workout notes: This benchmark day is a repeat from October 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be holding classes at 8:30AM and 9:30AM only this coming memorial day! [/creativ_alertbox] 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 […]

Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the […]

Skill Split Jerk 2-2-2-2-2 Work up to a strong effort double in the 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 […]

Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of  two deadlifts.  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 […]

Skill 2 Rounds of Tabata alternating between Arch Hold and Hollow Rocks This skill work uses the “Tabata” interval clock.   The interval is eight rounds with twenty seconds on and ten seconds off.  We will do a total of sixteen rounds alternating between the two movements.  There is no additional rest between rounds. These movements might seem […]