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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 […]

SkillEMOM for 8 minutes:3 strict toes to bar plus 5 kipping toes to bar Scale the height of your toes to bar so that you’re able to hit the full sets of 3 and 5 each round. If you’re strong with toes to bar, be patient; the difficulty will likely sneak up on you in […]

SkillFront Squat3 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 […]

Workout of the Day6 rounds:1 minute of strict pull ups1 minute of clean and jerks1 minute of rest Pick a power clean weight that has you working in smooth singles the whole way through. Scale the pull ups so that you’re getting 2-4 reps at a time for most of the workout. Ring rows and […]

Workout of the DayAMRAP in 20 minutes with a partner:500 m run togetherPartner 1 completes 20 deadliftsPartner 2 completes 20 deadliftsWhile one partner is deadlifting, the other must be holding in a plank. They can rest if the deadlifter rests. Partner 1 must complete all 20 deadlifts before switching. standard: 115/85rx: 185/135sport: 225/155metcon: 10×1:20 on, […]

SkillStrict Press5 reps at 65%5 reps at 70%5 or more reps at 75% This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be […]

SkillEMOM for 10 minutes:3 lateral burpees plus one squat snatch Your burpees today should be quick and easy, and shouldn’t take more than ten seconds; they’re just a reset between each snatch. Focus on landing in a locked out overhead position rather than pressing out in your catch. Workout of the DayAMRAP in 12 minutes:12 […]

SkillDeadlift5 reps at 65%5 reps at 70%5 or more reps at 75% This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a […]