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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day tomorrow and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox] Strength EMOM for 10 Minutes 3 Power Clean Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox] Skill  EMOM for 8 Minutes 30 Seconds of Pull-Ups Complete as much work as you can each round.  If you are new to kipping keep […]

WOD 3 Rounds for Time 400M Run 200M Double Dumbbell Farmer Carry 45/30lbs 40 Push-Ups 20 Double Dumbbell Front Squats 45/30lbs Workout notes: This workout is written with dumbbells in mind but it can be performed with kettlebells as well  if you prefer the feel of the kettlebell.  Either way you’ll need to choose a weight you can get […]

WOD For time 10 Rounds of 10 Burpees Over The Bar 10 Deadlifts 185/125lbs   then 10 Walking Lunge Steps 185/125lbs Workout notes: The weight limiting factor here will definitely be the walking lunge step.  The movement is unilateral so you are performing it with one leg, 5 times each. You will be tired which will make […]

Strength Back Squat 8-5-3-1-1-1-1 Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control. The first few sets  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your […]

Skill 1-1-1-1-1-1-1 Split Jerk Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under […]

Strength Deadlift 8-5-5-3-3-3-3 Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   […]

Skill Tabata Hollow Rock Rest 1 Minute Tabata Handstand Hold There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting […]

Strength 1RM Weighted Pull-Up Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your […]