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Workout of the DayAMRAP in 8 minutes8 pull ups (kipping)16 air squats 2 minute rest AMRAP in 8 minutes:8 push presses16 deadlifts We’ve got a pair of 8 minute AMRAPs separated by a 2 minute rest today, the first one bodyweight and the second one all barbell. Your pull ups should be done in about […]

SkillSprint Work:8 rounds:20 seconds of calories (row, bike, or ski)1:00 rest This is a chance to see what the upper limits of your power output are on one of the machines. If you don’t want to push too hard on the machine, then fill in the majority of the rest interval with a plank hold, […]

SkillEMOM for 10 minutes:Power cleanFront SquatSquat clean Nice and simple strength/power work in this EMOM. Focus on your footwork and the path of your hips on the power clean; it should be fundamentally the same positioning as the front squat and squat clean, just not passing as low. Feel free to go heavy, as long […]

SkillAMRAP in 7 minutes:4 strict pull ups4 strict toes to bar30 second supine plank Today we’re taking a break to focus on bodyweight movements in the middle of an otherwise barbell-heavy week. If you find the supine plank a bit too easy for just 30 seconds each round, consider loading a 15-35 pound plate onto […]

SkillEvery 45 second for 12 rounds:Snatch deadliftSnatch high pullPower snatch Use the snatch deadlift and snatch high pull to practice your transition past the knees and into a big drive with the hips, then follow through overhead on the third rep for a power snatch. Keep it light and faster today with the shorter interval. […]

SkillDeadlift 5 sets of 5 reps Shoot for about 75-80% of your one rep max across all 5 sets after warming up to your working weight. Workout of the Day3 rounds, each for time, starting every 6 minutes:20/15 calories (row, bike, or ski)15 clean and jerks Today’s workout has you doing three fast efforts. Each […]

Holiday HoursHappy New Year! The gym is closed today (Sunday) and will be back to regular hours tomorrow (Monday).

Workout of the DayA reminder that we’ll be closed tomorrow (Sunday) and back to regular hours on Monday! 5 rounds:1 minute of toes to bar30 seconds of drag rope double unders1 minute of squat cleans30 seconds of rest Your squat clean weight should be one at which the best strategy is steady singles. All three […]

Skill15 minutes to work up to a heavy clean and jerk Any style of clean and any style of jerk today! Just like Tuesday’s work, you’ll have lots of time to get heavy if you’d like, or stay light and practice technical progressions. Keep it pretty! Workout of the Day3 rounds, 5 minutes on, 1 […]

Skill10 minutes of handstand practice Just starting off? Try some wall walks or box shoulder stands! Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding! Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels! Ex-gymnast? […]