June 10, 2020 Strength: Bench Press 3 Rounds of 3 Drop Sets: 5-10 Reps of Bench Press (Weight A) 5-10 Reps of Bench Press (Weight B) 5-10 Reps of Bench Press (Weight C) Rest 3:00 between rounds. *For these Drop Sets choose 3 separate weights – Heaviest(A) to Lightest(C).  Perform 5-10 reps of Weight A,...Read More

June 9, 2020 Conditioning: 4 Rounds of: 200m Medicine Ball Run (20/14) 200m Run Rest 1:00 between rounds. Metcon: (For time) 50 Alternating Dumbbell Snatches (50/35) 40 Toes-to-Bar 30 Alternating Dumbbell Hang Clean & Jerks (50/35) 20 Ring Dips 10 Dumbbell Thrusters (5-R/5-L @ 50/35)Read More

June 8, 2020 Strength: Squat Stamina (Week #2) Every 2:00 x 7 sets: 1 Front Squat 3 Back Squats *Increase weight from last week – add anywhere from 5-20#. This is the second week of the Squat Stamina Cycle.  The goal this week is to increase weight from last week.  A suggested weight is anywhere...Read More

June 7, 2020 Rest Day. Get out and enjoy this beautiful day.Read More

June 6, 2020 Partner WOD 100 Double Unders 20 Burpee Box Jump Overs (24″/20″) 75 Plate Ground to Overhead (45/35) (Partner holds plate Overhead) 20 Burpee Box Jump Overs 50 Pull ups (Partner hangs from bar) 20 Burpee Box Jump Overs 25 Synchronized Hand-Release Push ups 20 Burpee Box Jump Overs 50 Pull ups (Partner...Read More

June 5, 2020 Strength: Clean Conditioning (Week #2) Every :20 x 10 Rounds: 1 Hang Power Clean *Use the second weight that you used in last weeks conditioning. Rest 1:00 Every :30 x 8 Rounds: 1 Hang Power Clean *Increase weight from first section. Rest 1:00 Every :40 x 6 Rounds: 1 Hang Power Clean...Read More

June 4, 2020 Metcon: Every 5:00 x 5 Rounds: 8 Power Snatches* (115/85) 16/12 Calorie Bike 8 Overhead Squats (115/95) *For each break on the Power Snatches, a 3 Burpee penalty will be enforced. You must complete the burpees before resuming the Power Snatches.  The goal is to focus on Touch & Go Power Snatches. Read More