Power Clean 5 x 2 (A @ 80%) or kipping HSPU technique practice   AMRAP 10: 25 ABMAT Sit-ups 15 Kettlebell Swings 24/16 5 HSPU (work on big efficient kip) RX+ 32/24  Read More

Push Press: 5 x 5 (A) EMOM 15 (moderate intensity metcon, feel free to bump it up if not competing in the Open): Minute 1: Row Cals 18/15 Minute 2: Double Unders 40 Fx: 30 Minute 3: 3-6 Ring Muscle ups, Fx: TransitionsRead More

Snatch Complex: 1 Snatch Hi Pull + 2 Snatches (Focus on contact at the hip and Leg drive) 16 to Find Heaviest complex 4 rounds: 8 Power Snatches 135/95, Fx:95/65 8 Thrusters 135/95, Fx:95/65Read More

We are keeping our eye on the weather. If there is a class cancellation we will update you here, the WOD page and on ZenPlanner no later than 2 hours before the scheduled class time. If you do not see any messages, that means the class will go on as scheduled.   During this time,...Read More

We are keeping our eye on the weather. If there is a class cancellation we will update you here, the WOD page and on ZenPlanner no later than 2 hours before the scheduled class time. If you do not see any messages, that means the class will go on as scheduled.   During this time,...Read More

Skills class with Coach Kathleen at 12:15. Come out and perfect your Pistols and Toes-To-Bar technique ========================= Front Squat 5 x 5 (ME) Partner WOD AMRAP 20: Partner 1: 400 m Row Partner 2 completes: 10 Push Ups 15 Wall Ball shots 20/14 20 Abmat situpsRead More

  Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat...Read More

8 Rounds – Complete complex every 75 seconds 1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean + 1 Split Jerk   5 Rounds 5 Power Cleans 135/95 10 Wall Balls 20/14 20 Double Unders Rest 2 Minutes – Add 20lbs then 2 Rounds of the same rep schemeRead More

Snatch 18 Minutes to establish a Heavy Double Olympic Accessory: Snatch Pulls/ Panda Pulls 3 x 3 (greater than 90%)Read More

Rest/Recovery Days, Part 2: How to maximize your gains on a recovery day   Last time, we talked about how important it is to take recovery days from your training. If you missed that post, go back and check it out before you read this one! This week, I’m giving you some homework. Here are...Read More