January 21, 2018 Rest Day. Get out and enjoy some of this warmer weather.Read More

January 20, 2018 Partner WOD Teams of 2 complete the following: 2 Rounds of: 70 Dumbbell Snatches (50/35) 60 Box Jump Overs (24″/20″) 50 Calorie Row 40 Handstand Push ups 30 Burpees Over Dumbbell *Partition reps as needed.  Only 1 person working at a time.Read More

January 19, 2018 Strength (Gymnastics) 6 x 5 Strict Pull ups (Rx+ Weighted – AHAP) *Complete 10 seated box jumps after each set of Pull ups. Metcon: “Death by Wall Balls” (30/20) Minute 1 complete 1 Wall Ball. Minute 2 complete 2 Wall Balls. Minute 3 complete 3 Wall Balls. …and so on, adding 1...Read More

January 18, 2018 Strength: Cleans 6 x 5 @ 70% *These are to be completed as Touch & Go Cleans.  Do 3 sets of Power Cleans and 3 sets of Squat Cleans.  Rest as needed between sets. Metcon: 3 x 5:00 on/2:00 Rest 9 Thrusters (95/65) 9 Chest-to-Bar Pull upsRead More

January 17, 2018 Strength (Gymnastics): 6 x 5 Dips (Rx+ Weighted – AHAP) *Complete a :30 Handstand Hold or 16 Shoulder Taps after each set of Dips. Conditioning: 4 x 300m Max Effort Row Rest 2:00-3:00 after each row.  Goals here is to PUSH HARD as well as to be consistent with these.  Don’t over...Read More

January 16, 2018 Strength: Deadlifts EMOM x 6 5 reps @ 70% Barbell Technique: Squat Clean & Jerk Technique and Skill work Metcon: 4 Rounds for time: 10 Squat Cleans (155/105) 5 Jerks (155/105)Read More

January 15, 2018 SCHEDULE ANNOUNCEMENT Starting this week, there is NO LONGER a 7:30pm Class on Monday’s or Thursday’s.  We will look at bringing this class option back after the winter months.  Thank you. Week #3  Open Prep Strength & Conditioning Program Strength: Front Squats EMOM x 6 5 reps @ 70% Metcon: (For time)...Read More