October 1, 2022

8am-10am: Open Gym10am: Group WOD Teams of 2 – for time:50 Med Ball Cleans, 20/14 lbs10 Bar Muscle-ups40 Med Ball Cleans, 20/14 lbs8 Bar Muscle-ups30 Med Ball Cleans, 20/14 lbs6 Bar Muscle-ups20 Med Ball Cleans, 20/14 lbs4 Bar Muscle-ups10 Med Ball Cleans, 20/14 lbs2 Bar Muscle-upsGoal: Sub 17 minutes The ever deceiving med ball clean […]

September 30, 2022

Part 1Hang Power Clean & Jerk – 1 Rep Part #1 of today’s session will have you taking 10-minutes to build to a heavy single in the hang power clean & jerk. This is intended to serve as a primer before heading into the 7 rounds for-time. Focus on quality movement while taking one lift […]

September 29, 2022

5 rounds for time of:5 Back Squats, 275/185 lbs10 Dumbbell Floor Press, 50/35 lbs5 Bar MU’s10 Weighted Straight Leg Sit-ups Goal: Sub 18 mins Heavy back squat and floor press followed up with some gymnastics work. The back squat should be something you can do for 5 reps but it should be challenging. Adjust loading […]

September 28, 2022

For time:40/35 Bike Calories200m Farmer Carry, 53/35 lbs40 KB Box Step Overs, 53/35 lbsGoal: Sub 10 mins A simple chipper today that offers us a chance to push the pace and work for sub 10 min! Push the pace on the bike and see if you can spend no more than 3 min total here. […]

September 27, 2022

5 Rounds for Quality:50′ Yoke Carry50′ Sled Push50′ Double KB OH Carry20/17 Calorie RowREST 2 minThen – Max Rep Tire Flips in 1:30 Our heavy day today is going to include a variety of strongman movements. The ultimate goal for this workout is to get you lifting heavy and working less traditional strength straining. The […]

September 24, 2022

8am-10am: Open Gym10am: Group WOD Bike Calorie: 4 x 4 mins / 3 mins REST4 mins of work followed by 3 mins of rest for 4 intervals.Score is the total reps performed in all of the intervals. Conditioning to wrap up deload week! This workout has you working for 4-minutes and resting for 3-minutes. For […]