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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding two classes Thursday at 9 and 10 AM. We will be closed Friday and return to normal hours on Saturday.[/creativ_alertbox] Strength  1RM Deadlift Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish […]

Skill Tabata Handstand Hold or Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra […]

WOD For time 40-30-20-10 Pull-Ups 20-15-10-5 Push Jerk 135/95 lb Workout notes: This couplet is a total of 4 rounds. You will complete 40 pull-ups and work your way to the barbell for 20 reps and so on. The reps descend giving you a chance to keep working as the movements become more difficult.  You have a total […]

WOD In teams of 3 Row 7500M for time* *complete 50 Air Squats and a 400M run while off of the rower. 40 minute time cap. Workout Notes: Today we will be performing a team workout!  The task at hand is to complete a 7500M Row while performing rounds of 50 Air Squats and a 400M Run while […]

Strength Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet. WOD 7 rounds […]

Strength EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can […]

Skill EMOM for 10 Minutes 1 Hang Squat Snatch + 1 Overhead Squat The skill work today has you working on two variants of the snatch.  We’re starting from the hang position and trying catch the barbell overhead and ride it down into a squat. When you have completed that rep descend into another overhead […]

Skill Squat Clean 1-1-1-1-1 Today we’re working on 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 bottom of your […]

Strength Weighted Pull-Ups 2-2-2-2-2 Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD Tabata […]