January 28, 2018 Rest Day. Get out and enjoy the warmer weather.Read More

January 27, 2018 Partner WOD Teams of 2, complete the following: “Open Test” 20 minute AMRAP – switch who works every :30 interval 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps 40 Toes-to-Bar 30 Chest-to-Bar Pull ups 30 Burpees 20 Power Cleans (145/100) 20 Push Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle...Read More

January 26, 2018 Strength (Gymnastics): Weighted Pull ups 7 minutes: Build to a Heavy Triple (Scale: 7 min AMRAP: Complete sets of 3 Strict Pull ups – sets must be in 3’s) Rest 2:00 Weighted Push ups 7 minutes: Build to a Heavy Triple (Scale: 7 min AMRAP: Complete sets of 3 Push ups –...Read More

January 25, 2018 Strength: Clean & Jerk Build to a Heavy Triple Clean & Jerk *Reps do not have to be Touch & Go.  You can drop and reset.  Try to complete another rep within 10-15 seconds. Metcon: (For time) 50 Thrusters (115/75) *Every break = 5 Pull upsRead More

January 24, 2018 Strength: Push Press 7 minute AMRAP Push Press @ 75% *Be sure to keep GOOD Form with these Push Press.  If form starts to fail, take your time and rest. Metcon: (For time) 40 Calorie Row 30 Burpees to 6″ 20 Toes-to-Bar Rest 5:00 20 Toes-to-Bar 30 Burpees to 6″ 40 Calorie...Read More

January 23, 2018 Strength: Deadlifts 7 minute AMRAP Deadlifts @ 75% *Be sure to keep GOOD Form with these Deadlifts.  If form starts to fail, take your time and rest. Metcon: 4 Rounds for time of: 15 Pull ups 15 Box Jumps (24″/20″) 15 Kettlebell Swings (70/53)Read More

January 22, 2018 Week #4: Open Prep Strength & Conditioning Program *This week starts a different phase of the program.  The Strengths switch from an EMOM format to an AMRAP.  It is important to know when to push these reps and when to back off.  Form is very crucial throughout this whole phase, so if...Read More