February 14, 2017 Strength: A. Pause Back Squat: 5×2 (prog. loading) *Pause 2 sec. in the bottom of the Squat on each rep.  Be sure to maintain a solid brace (hold your breath) and upright torso in the bottom. B. Deadlift: 5×6 (prog. loading) Metcon: (For time) 50 Toes-to-Bar 50 Calorie Row 50 Chest-to-Bar Pull...Read More

February 13, 2017 Strength: Week #7 A. 3 Strict Press + 3 Push Press: 5 sets (prog. loading) B. Close Grip Bench Press: 4×6 (prog. loading) Metcon: (For time) 60 Box Jump Overs (24″/20″) with EMOM of: 4 Ground to Overhead (145lb/105lb) *Every minute stop and complete 4 Ground to Overhead – this can be...Read More

February 12, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More

February 11, 2017 Partner WOD Teams of 2 complete the following:  Partition reps as needed. 20 minute AMRAP 20 Thrusters @ 115lb/75lb 20 Box Jumps @ 24″/20″ 20 Bar Over Burpees 30 Thrusters @ 95lb/65lb 30 Box Jumps 30 Bar Over Burpees 40 Thrusters @ 75lb/55lb 40 Box Jumps 40 Bar Over Burpees 50 Thrusters...Read More

February 10, 2017 Strength: A. Snatch Complex: 1 Snatch Grip Deadlift + 1 Snatch + 1 Overhead Squat: 5 sets B. Clean Complex: 1 Clean + 2 Split Jerks: 5 sets Metcon: 15 minute running clock: 5 minutes of: Rowing 4 minutes of: Push Ups 3 minutes of: Deadlifts @ 225lb/155lb 2 minutes of: Pull...Read More

February 9, 2017 Metcon: 4 Rounds for time of: 15 Burpees to 6″ 15 Toes-to-Bar 15 Handstand Push ups 15 Calories on Assault Bike or Ski Erg (switch each Rnd) Mobility: Spend 10 minutes working on some issue spots Core/Midline: Tabata: (12 total intervals of :20/:10) Abmat Sit ups & Mountain Climbers *Alternate back and...Read More

February 8, 2017 Conditioning #1: 8 minute AMRAP 5 Burpee Box Jump Overs @ 20″ 20 Air Squats Rest 3:00 Conditioning #2: 3 Rounds of: 10 Power Cleans @ 135lb/95lb 20 Wall Balls @ 20lb/14lb Rest 3:00 Conditioning #3 For Time: 50 Calorie Row GYM-DURANCE COMP CLASS – 5:30pm 0:00 – 10:00 350ft Shuttle Sprint...Read More