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EMOM for 10 Minutes Straight set of Kipping Chest-to-bar Pull-ups For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for […]

Skill EMOM for 10 Minutes [Odd] Double Unders [Even] :30 Seconds of Hollow Rocks Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are […]

WOD “Helen” 3 rounds for time 400M Run 21 Kettlebell Swings 24/16kg 12 Pull-ups Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The […]

Skill 1RM Clean & Jerk Work up to a strong effort Clean & Jerk.  For most athletes catching the bar in a full squat and performing a split jerk will be the most efficiency way to move the most weight.  Start by performing several reps at a lighter weight and then increasing gradually to a […]

Gym is closed today! We’ll be back to normal hours tomorrow!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We only be open today for the 9:30AM and 12:00PM WOD classes and we will be closed tomorrow January 1st. We will return to regular hours Saturday the 2nd. [/creativ_alertbox] WOD 5 Rounds with 1 Minute on each station Row for calories Ring Dips Medicine Ball Cleans 20/14 lb Alternating […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: There will be no 5:00AM or 7:30PM open gym today. We will hold WOD classes at 9:30AM and 12:00PM Thursday and close for the holiday on Friday. Back to regular hours on Saturday. [/creativ_alertbox] Strength EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds […]

Skill   EMOM for 10 Minutes 1 Squat Clean For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work […]

Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight. […]