April 30, 2022

8am-10am: Open Gym10am: Group WOD Complete in teams of 2. You go-I go fashion.For time:6 rounds of:Run, 400 m10 Back Squats, 225/155 lbs–– then —6 rounds of:Row, 500 m10 Strict Handstand Push-ups Our team workout today has you alternating rounds with your partner. Volume will remain relatively low becuase of this which is what we […]

April 29, 2022

Part 1Snatch 1×2 at 60% 1RMSnatch 1×2 at 60% 1RMSnatch 1×2 at 60% 1RMSnatch 1×2 at 65% 1RMSnatch 1×2 at 65% 1RMSnatch 1×2 at 65% 1RMSnatch 1×2 at 70% 1RMSnatch 1×2 at 70% 1RMSnatch 1×2 at 70% 1RM *Complete sets every 1 minute*Bike or Row at a casual pace the remainder of each minute. Part […]

April 28, 2022

Deload week continues… 4 Rounds for quality of:3 Box Jumps 10 Clapping Push-ups 10 Jumping Squats10 Barbell Bent Over Rows, 75/55 lbs10 V-ups20/17 Row Calories Box Jumps- high Jumping Squats- add loading if you like Row Calories- easy to moderate pace Focus is on explosive power in this workout. Take your time moving from one […]

April 27, 2022

5 rounds for quality of:400m RunFarmer Carry, pick load, 100 ftDouble Kettlebell Front Rack Carry, pick load, 50 ftDouble Kettlebell Overhead Carry, pick load, 50 ftGoal: Unbroken carries each round*Rest as needed between rounds We have been doing a handful of odd object workouts in this cycle and we will be continuing with this through […]

April 26, 2022

Every 4 mins for 20 mins do:5 Deadlifts, 70% 1RM3-5 Strict Ring Muscle-ups or 7-10 Strict Pull-ups15 Wall Balls, 14/10 lbs, 12/11 ft Limiting the intensity with doing the rounds on the 4 min. You should be able to complete each round within roughly 2 min so you have nearly the same amount of rest […]

April 25, 2022

Deload Week!Deload week is upon us! We will program a deload week generally every 6th week with a few exceptions. This week will be all about lower volume, lower intensity, and having you work for quality. This does not mean you won’t be challenged with the workouts. Some of these workouts will still be challenging […]