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Skill10 sets of 3 strict pull ups Banded, unassisted, or weighted. This is a great chance to push the difficulty of the pull up. Remember that you can add weight to the pull up even when you’re using a band; this is a solid method of spanning the difficulty gap between bands. Take about ten […]

Workout of the DayJust one workout today at 10 am, and then open gym from 11-12 Workout of the Day:AMRAP in 20 minutes, with a partner,Alternating full rounds with your partner:6 power cleans9 push ups12 air squats We weren’t able to make it in to the gym last Wednesday when we had this programmed, so […]

Workout of the Day5 rounds:2 minute of calories (row, bike, or ski)1 minute of push presses1 minute of drag rope double unders Go light enough on the push press that you’re getting two or three sets of 5-10 reps each minute. Note that there isn’t any programmed rest, so pace conservatively. Your score is the […]

Workout of the DayAMRAP in 18 minutes, with a partner:20 box jumps10 toes to barYou’ll work on that AMRAP while your partner completes a 500 m row or 1,000 m bike. Once your partner finishes their distance on the machine, you’ll switch. Your partner will pick up where you left off on the AMRAP, and […]

SkillStrict Press6 sets of 3 reps Shoot to have your last couple of work sets be around 80% of your max. Focus on keeping your legs and core tight so that each rep is all arms. Workout of the DayAMRAP in 10 minutes:Lateral burpeesEvery minute, including at the start of the workout, complete 4 squat […]

SkillEvery 1:20 for 10 rounds: First 6 rounds:Hang power snatch + power snatch + overhead squat Last 4 rounds:Squat snatch Use the first drill sequence to warm up the movement and practice it at a decently challenging load. If you want to push the weight a little bit, do so in the last 4 rounds. […]

Warm UpStill closed due to power line repair on 2nd street 🙁 Check Instagram and email for updates! Warm up: Part one:3 rounds:30 plank should taps20 lunges Part two:AMRAP in 5 minutes:3 push ups3 burpees12 air squats Part three:3 rounds:30 second arch hold30 second twisted cross per side Workout of the Day5 rounds, 3 minutes […]

Warm UpGym access is still blocked by downed power lines, so we’ve got more at-home programming for you. Warm up: Part one:AMRAP in 5 minutes:10 lunges5 inchworms3 burpees Part two:3 rounds:9 push ups45 second down dog45 second puppy dog Part three:AMRAP in 5 minutes:20 lateral hops (hopping left and right over a line)10 air squats […]

Warm Up2nd street is still inaccessible, so we won’t be able to open for classes today (Monday, 1/9). Here’s some homework! Warm up: Part one:4 rounds:30 second plank20 mountain climbers10 lunges Part two:3 rounds:15 sit ups10 push ups5 burpees Part three:2 rounds:1 minute supine plank30 air squats Workout of the DayAMRAP in 20 minutes:30 Russian […]

Workout of the DayAMRAP in 18 minutes:100 drag rope single unders30 med ball sit ups30 kettlebell swings Make sure that your kettlebell swing weight is light enough that the high volume you’ll likely be hitting won’t be an overload. Scale to a weight that never takes you more than three sets. standard: 12/8 kg, 12/8 […]