June 6, 2017 Strength: A. Snatch (Squat Snatch) 3 @ 70% 3 @ 80% 3 @ 90% B. Bounding 4 x :30 Lateral Box Shuffles *Rest :20 in between sets. 4 x :30 Lateral Box Jump Overs (24″/20″) *Rest :20 between sets. Metcon: 30-20-10 reps of: Power Snatch (75lb/55lb) Handstand Push upsRead More

June 5, 2017 Strength: Cycle 3, Week 2 A. Overhead Squat 3 @ 70% 3 @ 80% 3+ @ 90% B. Push Jerk 3 @ 70% 3 @ 80% 3+ @ 90% Metcon: 14 minute EMOM Odd: 6 Back Squats (155lb/115lb) Even: 2 Rope Climbs (15′)Read More

June 4, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More

June 3, 2017 Partner WOD In teams of 2 complete the following: For time: 800m Run (Together) 40 Handstand Push ups 80 Dumbbell Snatches (50lb/35lb) *15 min cap Rest 3:00 42-30-18 reps of: Thrusters (75lb/55lb) 21-15-9 reps of: Partner Bar Facing Burpees *12 min cap Rest 3:00 2 mi Bike or 1.5 mi Ski Erg...Read More

June 2, 2017 Strength: A. Lunges (Back Rack) 1 x 12 @ 95lb/65lb 1 x 12 @ 115lb/135lb 1 x 12 @ 135lb/95lb *Lunges are 2:1, so that’s 12 on each leg.  B. Snatch-Grip Deadlifts 3 x 8 @ 65-70% *Focus on bar path and keeping that bar close as possible.  Be sure to set...Read More

June 1, 2017 Metcon: “Opium Dream” 21-18-15-12-9-6-3 reps of: Plate Ground to Overhead (45lb/25lb) *Perform 5 Burpees + 30 Double Unders after each round. Rest 5:00 Gymnastics Skills & Drills: 3 Rounds (not for time): 5 Wall Walks 10 Strict Toes-to-Bar* 15 Reverse Hypers *Scaled = Straight Leg RaisesRead More

May 31, 2017 Strength: A. Snatch (Squat Snatch) 5 @ 65% 5 @ 75% 3 @ 85% *These Do Not have to be Touch & Go, but if you can at the lighter percentages try to.  Goal is to hit all reps! B. Bounding Box Jumps (Focus on an explosive jump – use the arms...Read More