January 15, 2019 Gymnastics Conditioning: 2 minute AMRAP Rope Climbs (15′) Rest 1:00 2 minute AMRAP Rope Climbs (15′) Metcon: 4 minute AMRAP x 5 Rounds 500/400m Row 1 Round of “Cindy” then, AMRAP: Power Snatches (115/80) *Rest 2:00 between rounds. *1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15...Read More

January 14, 2019 Strength: Strict Press 5 x 3 *Build to a Heavy set of 3-Reps *Complete 10-15 Hollow Hold + Banded Pull Downs between sets. Metcon: (For time) 15-12-9-6-3 reps of: Curtis P’s (95/65) *Complete 50 Double Unders after each set of Curtis P’s. *Curtis P = Hang Power Clean + Lunge Right +...Read More

January 13, 2019 Rest Day.Read More

January 12, 2019 Partner WOD In teams of 2, complete the following: 4 minute AMRAP Calorie Row *Athletes switch every 1:00. Rest :30 4 minute AMRAP Push ups *Athletes switch every 1:00. Rest :30 4 minute AMRAP Sumo-Deadlift High Pull (95/65) *Athletes switch every 1:00. Rest :30 4 minute AMRAP Burpees to 6″ Touch *Athletes...Read More

January 11, 2019 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 85% of Front Squat for both movements. *This is the last Squat Conditioning.  I PROMISE! Metcon: 7 minute AMRAP 3 Deadlifts (135/95) 3 Hang Power Cleans (135/95) 3 Push Jerks (135/95) 6 Deadlifts 6 Hang Power Cleans...Read More

January 10, 2019 SCHEDULE ANNOUNCEMENT: A NEW change for 2019 is that each month on the 2nd Thursday of the month, we will be completing a HERO WOD to Honor the fallen men and women of our country.  Please wear something RED, WHITE, AND/OR BLUE to help pay tribute to these brave HEROS that have...Read More

January 9, 2019 Strength: Snatch Balance + Overhead Squat (2+1) x 5 sets *Complete 2 Snatch Balance + 1 Overhead Squat for a total of 5 working sets.  Try to build in weight each set. Metcon: Every 3:00 x 5 Rounds: 9 Lateral Barbell Burpees 7 Thrusters (115/75) 5 Power Snatches (115/75)Read More