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Gym ClosedWe are closed today, but will be open for regular hours tomorrow!

Gym ClosedMerry Christmas! The gym will be closed on Monday the 25th, Tuesday the 26th, and Monday the 1st. We’ll be open for regular hours otherwise.

Workout of the DayNote that the gym will be closed Monday the 25th and Tuesday the 26th! We’ll have regular hours otherwise. AMRAP in 24 minutes:200 m run24 single arm dumbbell push pressesAt the 8 minute mark, switch to doing goblet squats instead of push presses.At the 16 minute mark, switch to doing alternating power […]

Workout of the Day1 minute of sandbag cleans1 minute of strict pull ups1 minute of burpee box jumps2 minutes of sandbag cleans2 minutes of strict pull ups2 minutes of burpee box jumps3 minutes of sandbag cleans3 minutes of strict pull ups3 minutes of burpee box jumps The one and two minute intervals will be relatively […]

SkillEMOM for 10 minutesHang clean pullPower cleanSplit jerk This sequence hits the same transition work for the clean that we practiced on Wednseday with the power snatch. Take your time between each lift; the focus is on positioning and power deveopment within each lift, rather than linking them all fluidly like we did on Monday. […]

SkillEMOM for 10 minutes:4 dumbbell power snatches (not alternating)8 single arm overhead lunges12 crossovers Switch arms every round Try to scale the weight and reps of the movements so that you never take more than 40 seconds at a relatively relaxed pace. The focus here is efficiency with the dumbbell and consistency under light fatigue […]

SkillEMOM for 10 minutes:Hang snatch pullPower snatch, with a 3 second freeze in the catch We’ll be getting some dedicated snatch and clean work in on Wednesdays and Fridays over the next few week before getting into some gymnastics progressions in the new year. Use the hang snatch pull to prime your positioning for the […]

Skill10×3 strict or weighted pull up Take a minute or so between each set. Scale to banded pull ups or ring rows if needed, but be sure that the difficulty you choose is tough enough that 3 reps withough a break is very challenging by the end of your ten sets. Workout of the Day4 […]

SkillEMOM for 8 minutes:Power cleanHang squat cleanHang power cleanJerk Newer lifters: take your time working through this complex, making sure that you’re hitting each lift correctly. Try to catch at intentionally different depths in your squat on the hang squat clean versus the hang power clean, and be sure to fully stand up and take […]

Workout of the Day3 rounds for time:1,000 meter run50 wall balls 30 minute time cap Use a medicine ball weight that lets you hit sets of 5-10 without too much rest throughout the whole workout. Scale the run so that it doesn’t take much longer than 5 minutes. If you can finish the run is […]