Skill: Core work- 30 seconds work, 30 seconds rest for 2 rounds a) handstand hold, b) plank on hands, c) left hand plank, d) right hand plank, e) L-sit WOD: 20min AMRAP 15 KBS 53/35 15 Sit-up 15 Push-up 15 DU 200m runRead More

Skill: Split Jerk technique work Strength: 1a) Push press 3×3 1b) Horizontal ring row 3×5-8 reps WOD: 7min AMRAP Wall Ball with 5 deadlift EMOM 225/155 *start with wall ball, score is number of wall ballRead More

Barbell warm-up 1) Clean- 1RM 2) Back squat 5-5-3-3-3 3) Row intervals:  150m sprint, rest 2:1 for 5 rounds 4) Cash out: 10×10 hollow rocksRead More

Strength/skill 1a) Weighted close grip chin-ups 5x 5-8reps 1b) Weighted ring dips 5x 5-8 reps WOD: 400m run then, 4 rounds of 5 HSPU 10 Pull-up 15 Box jump 20 DU’s then, 400m run Rx+ deficit HSPU and C2BRead More

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