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Skill Front Squat 4-4-4-4-4   Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over […]

Skill EMOM for 10 Minutes 1 Hang Squat Snatch from below the knees Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of L-Sit Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should […]

Strength Deadlift 4-4-4-4-4 Work up to a strong effort set of 4 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of four and as you increase in weight. This rep […]

WOD For Time 800M Run 35 Overhead Squats 95/65 lb 400M Run 25 Overhead Squats 95/65 lb 200M Run 15 Overhead Squats 95/65 lb Workout notes: This workout includes the difficult overhead squat.  We have an equal number of reps to the classic benchmark “Nancy” but with less total running and done in 3 rounds. We […]

WOD AMRAP in 20 Minutes 5 Left Arm Kettlebell Thruster 24/16 kg 5 Right Arm Kettlebell Thruster 24/16 kg 5 Deadlift 225/155 lb 15 Toes-To-Bar Workout notes: For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are closed today and we’ll be resuming regular hours tomorrow. [/creativ_alertbox]

  [creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding classes at 9 and 10AM and closing for the Thanksgiving holiday following today’s classes. We will also be closed Friday. [/creativ_alertbox]WOD E2MOM for 30 Minutes * 18 Air Squats 15 Kettlebell Swings 24/16 kg 12 Push-Ups *Continue for as long as possible at 1 round every […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be open tomorrow at 9AM and 10AM only and closed Friday for the Thanksgiving holiday. Regular hours Saturday and Sunday![/creativ_alertbox] Strength Back Squat 1-1-1-1-1 Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging […]