Barbell Warm-up Every 90sec Sets 1-3 High Hang + Hang Snatch @ 60-70% Sets 4-5 Hang Snatch + Snatch @ 70-80% Sets 6-7 Snatch x 1.1 @ 80+% Rest 10sec between singles Sets 8-9 Snatch x 1 @ 90+% WOD: 3min AMRAP 6 Power Snatch (95/65) 6 Burpee Rest 2min 3min AMRAP 6 OHS 6...Read More

Reminder that we will only be having the 9:30am, 12pm and 4:30pm. No Kids class today. Warm-up: 200m Run then 3rds of: 10 Deadbug 8 Thruster 8 Good Morning Strength: Back Squat 8×60, 6×70, 4×80, 2×85% Rest 2min then one set for Max Reps @ 75% WOD: 3rds 400m Run 25 Wall Ball (20/14) 15...Read More

1 Snatch (115/75) 2 Front Squat 3 Push Press 4 Box Jump (24/20) 5 Power Clean 6 Pull-up 7 Wall Ball (20/14) 8 Burpee to Plate (25/15) 9 Deadlifts 10 OH Plate Lunges (25/15) 11 KBS (53/35) 12 Ground to OverheadRead More

Mobility: Wrists Skill: HS Walks, Holds, Kipping HSPU technique Option 1) “Jerry” 1mile Run 2K Row 1 mile Run Option 2) 2K Row for time Option 3) For quality, not for time 3-4rds 4 Wall Walk 2 Rope Climb 8 Pistol 30sec L-sit 30 DU 4 Roll to Candlestick 8 Ring Push-up 4 Strict T2B...Read More

Warm-up: 200m Run then 3rds of: 6 Front Rack Lunges 6 Ring Pull-up Strength: 5RM Back Squat WOD: 400m Run 8 Front Squat 2 MU 300m Run 10 Front Squat 4 MU 200m Run 12 front Squat 6 MU 100m Run 14 Front Squat 8 MU Rx 135/95Read More

Barbell Warm-up Oly: 1RM Power Clean WOD: 2 person team 5rds each 250/200m Row 5 Power Clean @ 75% of today’s heaviest 20 DURead More

Warm-up: 200m Run then 3rds of: 10 OH KB Walking Lunges 6 Goblet Squat 10 Shoulder Taps Strength: 2RM Thruster WOD: 18-15-12-9 Thruster BurpeeRead More

Warm-up: 200m Run then 3rds of: 10 Bird Dog 10 Glute Bridge Strength: Deadlift 8×65, 6×75, 4×80, 2×85, 2×90% WOD: 500m Row Buy-In then, 21-15-9 Russian KBS (53/35) Front Squat (135/95) HSPURead More

Mobility: T-spine Roll Out Skill: 10min Athlete Choice WOD: 2rds 1000m Run/Row (One round of each) 2 Rope Climb 40 Russian Twists w/ plate 200m Pinch Plate Carry (25/15 Use old 25’s) Finish: 5 sets 10 Hollow Rock + 10 SupermanRead More

Warm-up: 200m Run then 3rds of: 5 Chin-up 5 Muscle Clean 5 Strict Press WOD: 500m Run 40 Pull-up 30 Power Clean 20 S2OH 100 DU 20 S2OH 30 Power Clean 40 Pull-up 500m Run Rx 115/75 Rx+ 135/95 & C2B Finish: 3 sets 30sec Box Shoulder Stretch 10 Single Leg RDLRead More