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SkillStrict Press5 reps at 65%3 reps at 75%1 or more reps at 85% Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full […]

SkillEMOM for 8 minutes:2 squat clean thrusters Work up to a heavy double, making sure that you aren’t leaning back or using an asymmetric press-out on the push press at the top of each lift; your core should stay tight as you finish the movement. Workout of the Day3, 4, or 5 rounds for time:400 […]

SkillDeadlift5 reps at 75%3 reps at 85%1 or more reps at 95% Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle […]

SkillAMRAP in 8 minutes:3 strict pull ups5 kipping pull ups7 push ups You should ideally be scaling the volume and difficulty of your strict and kipping pull ups so that you can do them in one set with a little bit of rest after the push ups. If you normally go back and forth between […]

SkillFront Squat5 reps at 75%3 reps at 85%1 or more reps at 95% Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full […]

Workout of the Day5 rounds:90 seconds of hang squat cleans90 second of calories (row, ski, or bike)At the start of each 90 second interval, complete 50 drag rope single unders Pick a barbell weight that has you working in sets of about 3-8 throughout the whole workout. Your score for this one is the sum […]

Workout of the DayAMRAP in 20 minutes:10-20-30-40-50.. etc.Push pressBox jump overAfter each round of push presses and box jump overs, run 400 m Your barbell should be light enough that you can hold sets of 10 for the first few rounds of the workout. standard: 55/35 lb, 20/12″rx: 75/55 lb, 24/20″sport: 95/65 lb, 24/20″metcon: 8×2:00 […]

Veteran’s Day WorkoutOnly one class at 10 am today, with open gym from 11-noon after. Feel free to get the skill work done during open gym; we’ll only be doing the workout in the class. AMRAP in 30 minutes, in teams of 3:Partner 1: 30 overhead lunges with a plate, then 30 see-the-light sit ups […]

SkillEvery 45 seconds for 12 rounds:Power clean and split jerk This is a pretty quick interval for the clean and jerk, so plan ahead and have weights nearby and ready to load if you’d like to increase during it. Workout of the Day5 rounds, 3 minutes on, 1 minute off:Run 200 m at the start […]

SkillDeadlift3 reps at 70%3 reps at 75%3 or more reps at 80% Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than your […]