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

Push Jerk Find 2 RM   4 Rounds 200 m Run 15 Push Press* 115/80 Fx: 95/65 10 Front Squats* 115/80 Fx: 95/65 5 Ring Muscle Ups, Fx: 10 C2B Pull ups *after you clean the bar for the first push press, you must go unbroken through the front squats. Each time you put the...Read More

Hang Power Clean: 5 x 2 (ME) *UNBROKEN For time: 15-12-9 (Fx: 12-9-6 rep scheme) Power clean 115/80 Fx: 95/65 HSPU Rest 3:00 and repeat RX+: 135/95Read More

BCF – the building engineer just came out regarding the heat. Unfortunately, the electronic control is broken and this could take a few days to fix (company coming out Monday but will likely take a few days to get parts, repair, etc). Please dress accordingly (especially morning classes)! ==================== Strength for the week Monday: Deadlift...Read More

Skills Class with Coach Kathleen at 12:15 every Sunday! Below is this month’s schedule Today: Ring and Bar Muscle Ups 3/12: Pistols and Toes-to-Bar 3/19: Pull-ups (kipping, chest-to-bar, butterfly) 3/26: Kipping Ring Dips and Rope Climbs =======================================   Push Press 5 x 3 (ME)   9-15-21 Hang Power Cleans 135/95, Fx: 115/80 Hand Release Push...Read More

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 50/35 16 toes-to-bars 8 power cleans 50/35 Then, 2 rounds of: 50-ft. weighted walking lunge 50/35 16 bar muscle-ups 8 power cleans 50/35 Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Scaled: (Ages 16-54)...Read More

EMOM 10 1st 5 Minutes: 4 Power Snatches 2nd 5 Minutes: 4 Overhead Squats   AMRAP 8 8 Thrusters RX:95/65 FX: 75/55 40 Double Unders 8 Hang Power Snatches RX:95/65 FX: 75/55 40 Double UndersRead More

Clean and Jerk: 20 Minutes to establish a Heavy Double (or work on technique at 80% if doing 17.2) AMRAP 10: 5 Clean and Jerk @ 75% of strength weight achieved 10 HSPU Fx: push-ups 15 box jumps 32/26 Fx: 24/20Read More

Bench Press 5×5 (ME) For time: 4 Rounds: 200m run 10 Power Snatches 95/65 Fx: 75/55 20 Wall Balls* 20/14 *5 burpee penalty each time you break on the wall balls Rx+: 115/80Read More