June 20, 2017 Strength: This is a scheduled Deload Week.  Focus on good movement patterns. A. Snatch (Squat Snatch) 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Bounding 1. 3 x 10 Seated Box Jumps 2. 3 x 10 Box Jumps (focus on rebounding) *Adjust Box Height...Read More

June 19, 2017 Strength: Cycle 3, Week 4 This is a scheduled Deload Week for this Cycle.  Focus on good movement patterns. A. Overhead Squat 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Push Jerk 2 x 5 @ 40% 2 x 5 @ 50% 2 x...Read More

June 18, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.   Happy Father’s Day to all those Fathers out there.Read More

June 17, 2017 Partner WOD In teams of 2, complete the following for time: 30 Synchronized Bar Facing Burpees 20 Calorie Row (each) 15 Power Snatches (135/95) 600m Run Together w/ Medicine Ball (20/14) 15 Power Snatches 20 Calorie Row (each) 30 Synchronized Bar Facing Burpees *The Burpees must be synchronized and completed together.  Each...Read More

June 16, 2017 Strength: A. Lunges (Overhead) 1 x 8 @ 95/65 1 x 8 @ 115/75 1 x 8 @ 135/95 *Lunges are 2:1, so that’s 8 on each leg. B. Snatch-Grip Deadlift 5 x 3 @ 75-85% Metcon: (For time) 21 Thrusters (115/75) 9 Muscle ups 15 Thrusters 7 Muscle ups 9 Thrusters...Read More

June 15, 2017 Metcon: 3 Rounds for time of: 800m Run 25-50-75-100ft Double Kettlebell Front Rack Shuttle (53/35) 100ft Sled Drag (205/160) Stretching & Mobility Spend time stretching and working mobilityRead More

June 14, 2017 Conditioning #1: 3 Rounds each of :40 on/:20 off of: Kettlebell Swings (53/35) Hand-Release Push ups Goblet Squats (53/35) Calories on Assault Bike or Ski Erg Rest 1:00 between rounds. *Rotate through exercises. Conditioning #2: Sprint Chipper (for time) 42 Wall Balls (20/14) 30 Box Jump Overs (24″/20″) 18 Burpees to 6″...Read More