September 17, 2019 Metcon: 9 – 1:00 Rounds of: 17 Air Squats Max Reps Clean & Jerks in remaining time (155/105) *Rest 1:00 between rounds. Accessory: 2-3 Rounds (Not for time) 10 Barbell Good Mornings 20 Hip Extensions 30 Hollow Rocks Happy Birthday to Owner and Coach, Kyle Hanigosky. Have a Great Day!!!Read More
September 16, 2019 SCHEDULE REMINDER Just a reminder there is NO 5:00am CLASS TOMORROW. All other classes are as regularly scheduled. Strength: Deadlift + Gymnastics 3-6-9-12-15 of: Unbroken Deadlifts @ 60% of 1 Rep Max *Complete each set Unbroken. *Complete a :30 Handstand Hold or 20ft Handstand Walk after each set. Rest as needed before...Read More
September 14, 2019 Partner WOD In teams of 2 complete the following: 30 minute AMRAP 60ft Synchronized Barbell Lunges** – 1 Bar per Team (115/75) 20 Hang Power Cleans (115/75) 15 Synchronized Bar Facing Burpees 15 Calorie Bike* 15 Calorie Row* *Both partners can Bike/Row at the same time and can partition the work however...Read More
September 13, 2019 Strength: Split Jerk A. Strict Press in Split Position 3 x 3 *Use lighter weight and focus on foot work/positioning. B. Split Jerk 5 x 2 *Progressive loading in weight with solid form. Metcon: 50 Power Snatches (135/95) *Starting with and every minute on the minute thereafter, complete 5 Toes-to-Bar. (9:00 cap)...Read More
September 12, 2019 Metcon: 4 Rounds of: 7 Strict Pull ups 14 Dumbbell Bench Press* 21 GHD Sit ups Rest 1:00 between rounds. *Choose a weight that is challenging but doable. Reps do not have to be completed unbroken. Odd Object Conditioning: 2-3 Rounds of: 200ft Farmer Carry 100ft Sandbag/Stone Carry Rest 1:00 between rounds.Read More
September 11, 2019 Today we HONOR and REMEMBER all of those that lost their lives and/or sacrificed their lives in the attacks on the twin towers in New York City on September 11, 2001. We will never forget what happened on that day 18 years ago. Please wear your RED, WHITE and/or BLUE to HONOR...Read More
