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Skill8 rounds:20 seconds of kipping swing or kipping pull up practice20 seconds of kettlebell swings20 seconds of rest We’ll get a little kipping pull up practice mixed in with kettlebell conditioning for our skill work today. Focus on quality of movement on both the bar and the kettlebell; the goal here is technique work and […]

SkillStrict Press5 at 65%5 at 70%5 or more at 75% We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages. Workout of the […]

SkillEMOM for 10 minutes:Hang clean pull plus power clean The hang clean pull should help prime you to hit a high and powerful lift-off position for the second rep off of the floor. Be patient on the power clean! Workout of the DayFor time:21-18-15-12-9-6-3Push upHang power clean 15 minute time cap Modify your barbell weight […]

SkillBack Squat5 at 65%5 at 70%5 or more at 75% We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages. Workout of the […]

Skill4 rounds for time:400 m run21 kettlebell swings12 strict presses 22 minute time cap We’re getting a barbell overhead again today, but this time without the benefit of the legs. It’s ok if the strict presses take a few quick sets to complete. Try to push the pace on the run today! standard: 65/45 lb […]

Skill5 rounds, 3 minutes on, 1 minute off:25 crossovers25 sit ups10 thrusters Keep track of your rounds and reps for each 3 minute AMRAP, and then add them up at the end of the workout. Use a barbell weight that lets you finish 10 reps in one or two sets for the majority of the […]

Gym Closed!We are closed all day today, but back to regular hours tomorrow.

Workout of the DayOpen gym from 8-9 am today, and then just one class at 9 am! Tomorrow (Friday) we’ll be closed all day, and then back to regular hours on Saturday. Happy Thanksgiving!! Workout of the Day: AMRAP in 30 minutes, with a partner:1,000 m run together75 burpee box jumps total, one partner rests […]

SkillAMRAP in 8 minutes:20 second L sit20 second handstand hold20 air squats Rest as needed between efforts Pick a hold difficulty for both the L sit and the handstands that you can sustain for a full 20 seconds each round. The L sit can be scaled by bending the knees and tucking the legs in […]

SkillEMOM for 4 minutes:Squat snatchThen, 8 minutes to practice snatching or work up to a max Use the first 4 minutes on an EMOM clock to practice the squat snatch technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. […]