Strength: Back squat 5@40%, 5@50%, 3@ 60% 5@75%, 5@80%, 5@85% WOD: 5 rounds 5 HSPU 6 reverse burpee plate hop 7 burpee plate hop 8 split jumps (each leg) Cash out: 100 hollow rocksRead More

Mobility: Thoracic roll-out Strength: Overhead squat 5-5-3-3-3 WOD: 4min AMRAP of 5 power snatch (115/75) + 20 DU rest 2 min 4min AMRAP of 5 push press (115/75)  + 5 burpee pull-up rest 2min 4min AMRAP of 10 barbell front rack lunges (45/35) + 10 sit-upsRead More

Mobility: glute roll-out with ball or roller Barbell warm-up EMOM x 16 Even: Hang power clean + hang clean + clean + jerk (split or push) Odd: 3 MU’s  (scale to jumping MU’s or 3 strict pull-ups/ring rows + 3 strict dips) Rest, then cash out: 3x250m row with 3:1 restRead More

Warm-up: 3 rounds of: 2 wall walks, 3 strict pull-ups, 4 strict T2B, 5 push-ups, 6 jumping air squats WOD: 3 rounds of: 5 power clean + 10 box jump then 200m run 3 rounds  of: 5 power snatch + 10 T2B then 200m run 3 rounds of: 5 thruster + 10 pull-up then 200m […]Read More

Strength: Front squat 5-4-3-3-2 WOD: 15-12-9 Deadlift HSPU w/ 50 DU’s after each round Rx 225/155 Rx+ 275/185Read More

Strength: Back Squat 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80% WOD: “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, […]Read More

Oly: EMOM x 10 2-position snatch (mid hang power, full snatch) WOD: 1000m row then, 3 rounds of 10 ring dips 10 squat cleans @65% 10 T2B then, 400m runRead More

It goes just like the song….. On the first day of Christmas my true love gave to me, 1? On the second day of Christmas my true love gave to me, 2?, 1? So on and so forth so that the rep scheme is as follows: 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1 […]Read More

Regular schedule Monday the 23rd Closed the 24th and 25th Closed morning and noon on the 26th. Open 5:30, 6:30, 7:30 Regular schedule Friday the 27th and Saturday the 28th Happy Holidays everyone!  Read More

Strength: 1 RM Deadlift WOD: “Annie” 50-40-30-20-10 DU’s & sit-upsRead More