Friday, April 13, 2018
Strength: Snatch Complex: 5 sets of: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (Increase load each set) Beginners: 2 x (2... Read More
Thursday, April 12, 2018
Strength: Handstand Push Up Technique: 4-5 Sets of: RX+: 5/3 Strict +6 Kipping RX: 10 Kipping HSPU FX:5-10 Kipping HSPU with 1-2 Abmats Conditioning: 4... Read More
Wednesday, April, 11, 2018
Strength: Clean Complex: 5 sets of: 2 x (1 Squat Clean + 1 Front Squat + 1 Split Jerk) (Increase load each set) Beginners:... Read More
Tuesday, April 10, 2018
Core Blast with Shauna at 6:45pm!!! Strength: Pull Up 6 Sets of: RX+: 3 Pull ups + 2 Chest to Bar+ 1 Bar Muscle up... Read More
Monday, April 9, 2018
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks... Read More
Sunday, April 8, 2018
Yoga with Liz at 10:00am!! Strength: Establish a 3RM Push Press Conditioning: 4 Rounds. 10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R) 10 DB... Read More
Saturday, April 7, 2018
Strength: Overhead Squat 5 x 3 (A) *From the Rack Conditioning: “Gymnast Mono” AMRAP 5: 10/7 Cal Row or Assault Bike 15 Air Squats Rest... Read More
Friday, April 6, 2018
Strength: AMRAP 10: Max HSPU Conditioning: AMRAP 15: 5 Power Snatches 115/80, Fx: 95/65 7 Toes 2 Bar 9 Box Jumps 32/26, FX:24/20 Rx+ 135/95
Thursday, April 5, 2018
Conditioning: Teams of 2 12 Rounds 8 Over-the-Bar Burpees 12 Dead-lifts (185/125#) 16 Wall-Balls (20/14#) *Partners alternate completing rounds until a total of 12 rounds... Read More
Wednesday, April 4, 2018
Strength: Weightlifting Total: Establish a 1RM Snatch Establish a 1RM Clean and Jerk Post-WOD Finisher: 500 M Row Time Trial