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Skill EMOM for 6 Minutes Straight set of Handstand Push-Ups or Piked Push-ups with feet on box The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one […]

Skill EMOM for 10 Minutes [odd] :30 seconds Kipping Pull Ups [even] :30 seconds Double Unders Spend 10 minutes working on two difficult skills. For this skill work you will be working on on maintaining a set pull-ups for 5 rounds(:30 seconds max).  You will be alternating with double unders every minute so you may be able […]

Strength EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats Today we’re working up to a strong effort 3 complex of 1 squat clean + 2 front squats.  Practice catching your squat clean with your elbows up and riding the bar down to your deepest squat.  If you are having trouble hitting each […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Our noon class is now dedicated to gymnastics! If you want to come in for the metcon come it at 11![/creativ_alertbox] WOD Tabata Deadlift 225/155 lb 1 Minute Rest Tabata Ring Dips 1 Minute Rest Tabata Deadlift 225/155 lb 1 Minute Rest Tabata Ring Dips Workout notes: The tabata interval is […]

WOD AMRAP in 20 Minutes 3 Hang Power Clean 185/125 lb 12 Alternating Pistols 200 M Run Workout notes:  The loading for this workout is heavier than usual. You should be able to complete all 3 cleans unbroken with the weight you choose, however, doing so should be a challenge. Use this workout as an […]

Skill EMOM for 10 Minutes Straight Set of Toe-To-Bar or Kipping Swings Spend 10 minutes working your kipping swing or toes-to-bar if you have them. During every minute perform 1 straight set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 10 rounds.   If you are new to the movement […]

Strength Back Squat 3-3-3-3-3 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 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 back squat […]

Skill AMRAP in 5 Minutes Strict Pull-ups Today’s skill work is 5 minutes of strict pull-ups.   Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or perform […]

Skill EMOM for 10 Minutes Power Clean + Push Jerk + Split Jerk Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split […]