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Workout of the Day6 rounds:2 minutes to complete:200 m runMax power cleans in the remaining time1 minute of rest Pick a run distance that will leave you about 45 seconds to a minute for your power cleans. Scale the power clean weight to a load that lets you hit steady but tough singles. If you’re […]

SkillEMOM for 4 minutes:Power clean plus front squat plus split jerk Then 8 minutes to work up to a heavy squat clean and split jerk Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 […]

SkillAMRAP in 8 minutes:Wall walk plus 10 second hold20 second L-sit8 kipping pull ups or kipping swings (regular kip, not butterfly) We’re working on some basic gymnastics positioning drills today, all of which rely on a solid and stable core position. Focus on keeping a hollow body at the top of your wall walk, and […]

SkillEMOM for 4 minutes:Two power snatches plus one overhead squat Then 8 minutes to work up to a heavy power snatch or squat snatch Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes […]

Skill5 sets of:8 deadlifts plus a single max set of push upsTarget 70-75% of your max Choose a push up difficulty that lets you hit at least 10 reps in each of your max sets. Take a couple of minutes to rest in between each round, but move immediately from your deadlifts to your push […]

Gym ClosedHappy New Year! We are closed today, and then back to regular hours tomorrow.

Workout of the DayRegular hours today! We’ll be closed tomorrow (Monday the 1st), then back to regular hours on Tuesday. AMRAP in 25 minutes:400 meter run40 sit ups200 meter farmer’s carry (one kettlebell and one dumbbell)20 front squats Challenge yourself on the front squat weight today; it’s ok if the twenty reps take four or […]

Workout of the DayFor time, with a partner:1 mile medicine ball carry150 wall balls150 calories 35 minute time cap Make sure that you and your partner are both comfortable with the medicine ball weight that you you’ve chosen. If you’re using two different medicine balls, decide on one of them to take on the carry. […]

SkillEMOM for 10 minutes:Hang power cleanHang squat cleanJerk Do your best to hit a lower catch position on the second hang clean, even if you aren’t able to hit a full squat. The goal here is to practice your power development and full extension on the first rep, and then build out the range of […]

SkillTake about ten minutes to practice handstand techniques. Ask your coach for guidance if you’d like to try a new technique! Below are some handstand drills listed in roughly ascending order of difficulty. Box shoulder standWall walkHandstand kick up against the wallCartwheelFreestanding handstand kick upHandstand walkHandstand push up against the wallFreestanding handstand holdFreestanding handstand push […]