February 2, 2017 Gymnastics: Pull up Complex 4 sets of: Rx: 4 Deadhang Pull ups + 3 Kipping Pull ups Rx+ 3 Bar Muscle ups + 4 Deadhang Pull ups + 3 Kipping Pull ups *If unable to complete this as a full complex, break it down and complete each piece separately.  Focus on doing...Read More

February 1, 2017 Conditioning: 20 minute AMRAP 3 Hang Power Cleans (185lb/125lb) 6 Strict Toes-to-Bar 9 Box Jumps (30″/24″) 18 GHD Sit ups Skill/Accessory: 2 Rounds of: 100ft Waiters Walk (Right) 200ft Sprint (100 down/100 back) 100ft Waiters Walk (Left) 200ft Sprint 200ft Farmer Carry GYM-DURANCE COMP CLASS – 5:30pm Strength EMOM Mins. 1-5: 2...Read More

January 31, 2017 Strength: A. Back Rack Barbell Lunges: 4×8 (2:1) (prog. loading) B. Deadlifts: 4×8 (prog. loading) Metcon: (For time) 50 Burpee Chest-to-Bar Pull ups 800m RowRead More

January 30, 2017 Strength: Week 5 A. Strict Press: 4×3 (prog. loading) B. Kettlebell or Dumbbell Bench Press: 4×12 Metcon: 21-15-9-6-3 reps of: Handstand Push ups Front Squats (145lb/105lb) Rest 3:00 For Time: 30 Calorie Assault BikeRead More

January 29, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More

January 28, 2017 Team WOD – “Mullins” Teams of 3 complete each of the following sections. A. 10 minute AMRAP 9 Handstand Push ups or 3 Wall Climbs 40ft Sled Pull (start at 70lb/50lb) – this is 1 plate + sled *Each team member will complete the Handstand Push ups or the Wall Climbs and...Read More

January 27, 2017 Strength: A: Snatch: 4×2 (prog. loading) B. Clean: 4×2 (prog. loading) *Both the Snatches and the Cleans are full squats.  These do not have to be touch and go, but reset quickly and hit the second rep. Metcon: “Death by Deadlift & Bar Facing Burpees” Weight: Men: 225lb, Women: 155lb *On minute...Read More