February 1, 2022

Deload Week! Flow WorkoutFor quality:Run, 800 m30 Deadlifts, 45/35 lbs30 Hang Power Cleans, 45/35 lbs20 Shoulder Press, 45/35 lbs50 Bike Calories30 Back Squats, 45/35 lbs30 Barbell Rows, 45/35 lbs30 Alternating Split Jerks, 45/35 lbs50 Row Calories30 Reverse Barbell Lunges, 45/35 lbs30 Hang Power Snatches, 45/35 lbs30 Floor Press, 45/35 lbs Deload week is upon us […]

January 31, 20222

Wendler Back Squat – Week 6Back Squat 1×5 at 75% 1RMBack Squat 1×3 at 85% 1RMBack Squat 1×1+ at 95% 1RM *Take 1 set every 3 minutes Week #6 of our 5/3/1 progression! The listed percentage is based on 90% of the your 1RM + 10-pound increase. For the final set, go for broke and […]

January 29, 2022

8am-10am: Open Gym10am: Group WOD Teams of 2For time:100 Chest-to-bar Pull-ups100 Box Jump Overs, 24/20 in50 Weighted Abmat Sit-ups100 Ring Push-ups100 Walking Lunges50 Weighted Abmat Sit-ups Teams of 2 work together to complete the work. While one person works the other holds a double kettlebell front rack (53’s/35’s). You must complete all reps of an […]

January 28, 2022

For time:3 rounds of:12/10 Row Calories5 Hang Squat Cleans, 185/125 lbs5 Push Jerks, 185/125 lbsRest 2 mins 3 rounds of:12/10 Row Calories4 Hang Squat Cleans, 205/145 lbs4 Push Jerks, 205/145 lbsRest 2 mins 3 rounds of:12/10 Row Calories3 Hang Squat Cleans, 225/155 lbs3 Push Jerks, 225/155 lbsGoal: Sub 8 min on all intervals We have […]

January 27, 2022

Part 1Every 1 min for 10 mins: 1 Snatch, 85% 1RM Using 75-85% of your 1RM Snatch, take 1 rep on the minute for 10 minutes. This is intended to have you passing through a full squat although you should do what is most appropriate for you. Although there is a listed percentage modify as […]

January 26, 2022

3 rounds for time of:Bike Calories, 5 mins200 Double UndersFarmers Carry, 70/53 lbs, 100 mGoal: Sub 30 min Score is your time minus total accumulated calories on the bike. Our longer workout for the week! We have 3 rounds for time and you will score the total amount of time that it takes to complete […]