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Strength Front Squat 8-5-5-5-5-5-5 Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have our final Tuesday weightlifting session during the 5:30PM class! Starting next month we will be running WOD classes during that time. For today WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox] Skill EMOM for 10 Minutes Odd Sustainable Strict Pull-Ups Even Kipping Pull-Ups We’re addressing two aspects of the […]

Strength Push Press 1-1-1-1-1-1-1 Work up to a strong effort push press.   Be sure to start light and perform a lot of light weight reps before you start increasing.  Your push press weights would usually be quite a bit lower than your max effort jerk so make sure that you are not re-bending your knees to catch […]

WOD 3 Rounds for Time Run 800M 30 Hang Power Snatch 75/55lbs Workout notes: A considerable portion of this workout is dedicated to the run so it’s a good time to take a look at your running technique and put some effort into working on your form. Remember to keep those feet moving and strike on […]

WOD AMRAP in 20 Minutes 9 Back Squat 155/105lbs 12 CTB Pull-Ups 200M Run Workout notes: For this workout we’re taking the barbell from the floor so you’ll need to be able to clean the bar and transition it to your back.  Consider a weight you are fairly sure you can hit all 9 reps so you can avoid […]

Skill EMOM for 10 Minutes [Odd] Straight set of Toes-To-Bar [Even] Handstand Hold Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at […]

Strength 2 RM Weighted Pull-Up Work up to your best effort 2RM weighted pull-up.  Start without any weight and workup in small increments. Use any grip that you like but be sure to perform these pull-ups from dead hang with strict movement.  If you are using bands make an attempt at a lower band than […]

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 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 530PM class. WOD classes are at 4:45Pm and 6:30PM. — Please note that starting the first week in October this class will switch to a WOD class. [/creativ_alertbox] Skill “Double Under Pyramid” With a 10 Minute time cap, attempt a new PR at an […]