November 1, 2017 Gymnastics: Muscle up Drills A. 3 x 5 False Grip Pull up + Pause at Sternum B. 3 x 5 False Grip Pull up + Transition C. 3 x 5 False Grip Pull up + Transition + Support *All of these are to be complete from a kneeling position.  Set rings at...Read More

October 31, 2017 HAPPY HALLOWEEN! Costumes are HIGHLY encourage for today’s workout. Strength: Power Clean & Jerk A. Every :30 x 6 Rounds 1 Rep @ 75% Rest 1:00 B. Every :45 x 6 Rounds 1 Rep @ 80% Rest 1:00 C. Every :60 x 6 Rounds 1 Rep @ 85% Metcon: 100 Calorie Row...Read More

October 30, 2017 Strength: Overhead Squat A. Build to Heavy set of 3 (10 minutes) B. EMOM x 5 3 Reps @ 75-80% of Part A Metcon: 10 minute AMRAP 1 mile run AMRAP Overhead Squats (95/65) Rest 5:00 Tabata (8 x :20/:10) Toes-to-BarRead More

October 29, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.Read More

October 28, 2017 Partner WOD Teams of 2, complete the following: “Karen – a Robinson Special” 10 minute AMRAP 77 Burpees Over the Rower AMRAP Calorie Row & Double Unders *Partner 1 is on the Rower while  Partner 2 is doing Double Unders.  Once Partner 2 messes up or stops on Double Unders, switch. Rest...Read More

October 27, 2017 Strength: 1 Deadlift + 2 Squat Cleans (Touch & Go) EMOM x 10 Min. 1 & 2: 60% Min. 3 & 4: 65% Min. 5 & 6: 70% Min. 7 & 8: 75% Min. 9 & 10: 80% Metcon: 3-6-9-12-9-6-3 reps of: Power Snatch (95/65) 6-12-18-24-18-12-6 reps of: Wall Balls (20/14) Cash...Read More

October 26, 2017 Metcon: “Rene” 7 Rounds for time of: 400m Run 21 Walking Lunges 15 Pull ups 9 Burpees Accessory: 3 Rounds (not for time) Banded Y’s Banded T’s Banded V’s *Focus on squeezing your shoulder blades on each rep.Read More