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HAPPY BIRTHDAY SHAWN KINNEY!!!! Today Shawn turns 50! As a gift to him there will be no burpees in the workout:) Come to the 9:30 class to WOD with Shawn. Sorry we couldn’t program the “Frosty 50” for you Shawn, AKA: 50 beers for time. We’ll save that one for the weekend! Have fun!  Strength 1RM […]

Skill 3 x through each  1 Minute Handstand Hold 1 Minute Plank Hold 1 Minute L-Sit Are you able to make it a minute through each round? Time to scale up then! Freestanding handstands, Planche progressions and so on! We’re only scratching the surface with these movements. There’s plenty of room to scale up! WOD […]

It’s Tuesday! That means we dedicate the 5:30PM class to olympic lifting.  Regular classes are at 4:45PM and 6:30PM. Strength EMOM for 10 Minutes 3 Push Press  ~ 60-70% of 1RM Jerk Work from the floor. If you’re new to the lift take this time to focus on your rack and finish position. Use a […]

Strength Front Squat 3×1 ~ 90% of your 1RM then work up to a 1RM attempt if you like.   If you’re new to the barbell movements work up in sets of 3.  Start light and increase in small increments. Work up to a moderately heavy load.  WOD AMRAP in 10 Mintues 10 Squat Clean […]

WOD “Cindy” AMRAP in 20 Minutes of  5 Pull-Ups10 Push-Ups15 Squats or  “Mary” AMRAP in 20 Minutes of  5 Handstand Push-Ups10 Pistols15 Pull-Ups    

WOD 15 Snatch 135/95lbs400M Run12 Snatch 135/95lbs800M Run9 Snatch 135/95lbs Off Ramp WOD 15 Hang Power Snatch 45/35lbs400M Run12 Hang Power Snatch 45/35lbs800M Run9 Hang Power Snatch 45/35lbs If you are loading up the bar and working from the floor be sure to choose a weight such that your form does not break down while fatigued!

Strength Deadlift 3×1 ~ 95% Work up to 95% and complete 3 lifts.  Move on to a 1RM attempt if you like.  If you are new to the barbell movements take your Deadlift up in small increments to a moderately heavy weight.  Perform at least 3 lifts at each weight. WOD AMRAP in 10 Minutes […]

Strength Max Effort Turkish Get-Up Use a Kettlebell, Dumbbell or Barbell.    WOD AMRAP in 15 Minutes of21 Kettlebell Swings 24/16kg15 Burpees400M Run Off Ramp WOD Work the same movements and be safe! Focus on form. Remember, running is a skill too!

Strength EMOM for 16 Minutes Odd 1 x Squat Snatch ~75% of 1RM Even Max Sustainable set of unbroken Toes-To-Bar, Knees-To-Elbows or Knee Tucks Work up to a Snatch weight you can hit through the whole workout for NO misses. If you are new to weightlifting, work on the Hang Power Snatch + Overhead Squat […]

Strength Squat Clean: Complete 6 Reps at around 75% of your 1RM.  If you are new to the olympic lifts work the Power Clean+Front Squat bar complex.  Work on riding the bar down into the bottom of a squat.  Start light and perform 3 lifts at each increment.  WOD “Fight Gone Bad” Three rounds for […]