February 15, 2018 Strength: Clean & Jerk Every :30 for 5:00 1 Clean & Jerk (AHAP) *Choose a weight based off last week’s Heavy Single. Choose something that you are able to hit consistently every :30 for the 5:00. Conditioning: 2 Rounds of: 1000m Row Max Effort *Rest as needed between efforts. Accessory: TBDRead More
February 14, 2018 SCHEDULE ANNOUNCEMENT There is NO 9:00am Class this Thursday, February 15. Please plan accordingly. Happy Valentine’s Day! Strength: Push Press 5 x 1 *Build to a Heavy Single If its feeling Good, go for a New PR! Metcon: 4 Rounds for time of: 20 Dips 40 Double Unders 30 Sit ups Cashout...Read More
February 13, 2018 Strength: Deadlifts 5 x 1 *Build to a Heavy Single. If its feeling Good, go for a New PR! Barbell Conditioning: 10 minute EMOM 5 Power Cleans (as heavy as possible) *Choose a weight that you can perform 5 reps consistently over the course of 10 minutes. Core/Midline: 2 Rounds of: 20...Read More
February 12, 2018 Week #7: Open Prep Strength & Conditioning Program This week we will be working to a Heavy Single in our lifts, but the volume in the Strengths as well as the WODs is much less. If the lifts are feeling Good, shoot for a new PR. If not, just work to a...Read More
February 10, 2018 Team WOD In teams of 3, complete the following: “Waddell” 29 minute AMRAP 120/100 Calorie Bike *1 person holds a handstand hold, 1 person on bike, 1 person resting: switch when handstand falls. 75 Power Snatch (95/65) 10 Rope Climbs (15′) 120/100 Calorie Row *1 person holds a wall sit, 1 person...Read More
