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Skill   EMOM for 10 Minutes 3 Hang Power Clean Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use […]

Skill 1RM Turkish Get-Up Today’s skill item is something you are likely not entirely familiar with. Spend time familiarizing yourself with the Turkish Get-up and get acquainted with the movement on both arms.  Each “rep” is coordinated sequence of events that will allow you to move efficiently.    Focus on keeping your elbow straight and look up […]

Strength E2MOM for 12 Minutes 2 Deadlift Today we are working on a strong effort deadlift across 6 sets.  Spend some time working up to a deadlift that is in the 80% range and then perform 6 doubles at that same weight. The lift will increase in difficulty as you accumulate more reps so focus […]

Skill Front Squat 8-8-8-8-8 Today we’re performing 5 sets of 8 Squats working up to a heavy set. This rep range is may be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of […]

Skill Tabata Plank Hold with arms fully extended. Really what we are looking for when say “Plank” is to hold your body in hollow position. It can be tempting to lose tension and let your body sag but what you should strive for is a totally flat back achieved by tilting your pelvis effectively taking the […]

WOD 10 Rounds for time, load and mechanical integrity. 3 Heavy Squat Cleans 5 Strict Pull-Ups 5 Strict Ring Dips Workout notes: Please note that there is no prescribed weight for this workout! The priority for this workout is technique as well as task. In total you will perform 30 Squat cleans in sets of 3  so something in the […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note that we will be open for our regular WOD classes today but we will be not be holding open gym so our coaches can enjoy the day. [/creativ_alertbox] WOD “Abbate” for time 1 Mile Run 21 Clean and jerks 155/105 lb 800 M Run 21 Clean and jerks 155/105 lb […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Classes will run as usual on Saturday July 4th at 8:30 and 9:30 am. There will be no Open Gym at 10:30. The gym will be closing promptly at 10:30 to allow our coaches to enjoy the holiday![/creativ_alertbox] Skill EMOM for 10 Minutes 1 Squat Snatch Our skill work today is the […]

Strength Back Squat 10-10-10-10-10 Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the […]