Fitness: Deadlift, 5×3 (A) 4 rounds for time: 10 push presses, 95/65 20 box jumps, 24/20 30 double unders Performance: Deadlift, find heavy triple 4 rounds for time: 10 push presses, 135/95 20 box jumps, 32/26 30 double unders Finisher: ab finisherRead More

Yoga with Glory at 10am – she is awesome, come check out her class! ============================================================================== Fitness & performance: “Eva” 5 rounds for time: Run 800m 30 kettlebell swings, 2/1.5 30 pull ups *Compare to 3/31/2013Read More

Free WOD at noon, bring your friends! ================================================================== Fitness: Split Jerk, 6×2 (A) Performance: Split Jerk, find heavy double Fitness & performance: AMRAP 5: 1 front squat (Fx: 165/110; Rx: 205/130 3 muscle ups (Fx: 2 pull ups & 2 ring dips per muscle up) 5 burpees *Rest 3 minutes then repeat once more.Read More

Fitness: Back squat, 5×5 (A) 3 rounds for time: Row 500m 9 deadlifts, 225/155 18 bastards Performance: Back squat, find heavy double   3 rounds for time: Row 500m 9 deadlifts, 275/185 18 bastardsRead More

Fitness: Cleans, 3×3 (A) Performance: Cleans, 1×3 (75%); 1×3 (80%); 1×3 (85%)   Fitness & performance: “Elizabeth” 21-15-9: Clean, 135/95 Ring dips   *power clean is acceptable *Compare to 1/11/2014Read More

Fitness & performance: EMOTM 10: 3 presses (75%)    Fitness: 10-20-30: Handstand pushups Pull-ups *100 double unders after each round. Performance: 10-20-30: Handstand pushups (guys to a 45lb plate deficit) Pull-ups *100 double unders after each round.Read More

Clean & Jerk technique Fitness & Performance: 12 minute cap: Run 1600m *With the remainder of the 12 minutes, complete max rep clean & jerks (Fitness 115/80, Performance 135/95) *Rest 3 minutes then complete: 6 minute cap: Run 800m *With the remainder of the 6 minutes, complete max rep clean & jerks (Fitness 115/80, Performance...Read More

Dr. Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm – come see him if you are having any soft tissue issues (or other pain). ======================================================================================= Fitness: Front squat, 5×5 (A) Tabata intervals of: Row for calories Front squats, 75/55 Box jumps, 24/20 Kettlebell swings, 24/16   Performance: Front...Read More

Sunday, July 13 – Calling all cyclists (friends are welcome)! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning...Read More

Free class at noon – bring your friends. Open gym from 12-2:30pm today. ======================================= Fitness: Power cleans, 5×3 (A)   Fitness: AMRAP 12: 3 power cleans, 155/105 12 hand release push-ups Run 200m Performance: Power Clean, find heavy single AMRAP 12: 3 cleans, 185/120 12 ring push-ups Run 200m  Read More