Strength: Squat 3-3-3-3-3 (athlete choice, front or back) WOD: 2-person team 5 rounds each of triplet: 5 Deadlift 5 Push-up 5 Box jump then, 200m run relay run then, 3 rounds each of triplet: 5 Deadlift 5 Push-up 5 Box jump 200m relay run Rx 225/155 & 24/20 RTG 275/185 & 30/24 & plyo push-upsRead More

Thanksgiving Chipper 100, 90, 80, 70…….10 For time! If you have a jump rope and an ab-mat/yoga mat, bring them. Please remember to reserve your spot in class. If you are dropping-in, you can pay the drop-in fee online and fill out the waiver as well. Please go to our schedule page and follow the […]Read More

Barbell warm-up 1) Hang snatch 3-3-3-2-2 2) Snatch grip RDL- 5×3 start at top, lower down to extent of hamstring flexibility http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101 WOD: 5min AMRAP 5 Hang power snatch 15 DU’s Rest 3min 5min AMRAP 4 OHS 8 Box jump 24/20 Rx 115/75 Rx+ 135/95 (must use the same weight for both AMRAPS)Read More

Clean 3-3-3-3-3 “The Chief” Max rounds in 3 minutes of: 3 Power cleans 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.   “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty […]Read More

Strength: 1a) Push Jerk 1b) Single Arm KB Row WOD: 2 rounds for time 20 deadlift 20 lateral bar hop 20 s2oh 20 sit-up 20 pull-up 20 DU 20 KBS 20om run Rx 115/75 Rx+ 135/95  Read More

Mobility: Glute roll-out Strength: Deadlift  3-3-3 WOD: 100 burpees for time with 3 deadlift EMOM **start with burpees **after 10min, no more deads (30). Finish the remaining burpees for time.Read More

Mobility & Dynamic warm-up: Coach’s choice WOD: Against a 5min clock with  4min rest, 4 rounds of: Row 500m Run 400m Max Effort  x Double-unders Score is total DU’s after 4 roundsRead More

Cleans Barbell warm-up EMOM x 16 Even: high hang power clean, mid hang power clean, clean Odd: 5 HSPU Rest then: 15min to work on a goat- pistols, rope climbs, DU, MU, T2B etc….   http://www.catalystathletics.com/exercises/exercise.php?exerciseID=59  Read More

Skill: Muscle Up work- technique and progressions WOD: Tabata Pull-up, push-up, KBS, sit-up, row What’s Tabata? For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least […]Read More

Strength: Back squat 3-3-2-2-1 WOD: 2 rounds of: 10 OHS, 5 box jump, 200m run then, 2 rounds of: 10 push press, 5 box jump then, 2 rounds of: 10 front squat, 5 box jump, 200m run (115/75) (30/24)Read More