Training of the Day AMRepsAP in 6 minutes of… Push jerk at 80% of Jerk 1RM then 5 rounds for time of… 5 HSPU 10 Hang clean (65% of PC 1RM) 15 pull up Post your scores to the Whiteboard.Read More

Training of the Day Dead lift 3-3-3 @ 90% then AMRAP 8 minutes 1 muscle up 7 overhead squats (55/75) 15 double unders Beginner class Dead lift / clean then 10-9-8-7-6-5-4-3-2-1 Clean wall ball kettlebell swing Post your scores to the Whiteboard.Read More

Beginner class Gymnastic work practice handstand and support position on the rings then “Half Cindy” AMRAP 10 minutes 5 pull ups 10 push ups 15 air squats Post your scores to the Whiteboard.Read More

Saturday is Coach Josh’s birthday.  I hear that he likes hugs! training of the Day “Lane” 6 minutes to establish heaviest front squat Rest 1 minute then…. 34 thrusters (95/65) 34 burpees 34 chest to bar pull ups *Every pound lifted in the front squat reduces the time on part two by 1 second. beginner...Read More

training of the Day 20 minutes for handstand walk then AMRAP 15 minutes 5 HSPU 10 power clean (115/75) 15 double unders Post your scores to the Whiteboard.Read More

Training of the Day turkish get up then 2 RFT of… 30 push press (115/75) 30 pull ups 30 box jumps (30/24) 30 ring dips beginner class Jerk then…. 30 shoulder to overhead 30 pull ups 30 box jumps 30 ring dips Post your scores to the Whiteboard.Read More

Training of the Day Dead lift 5-5-5 @ 80% then 5 Rounds for time of…. 10 Jumping squats (with 65lb barbell) 10 burpees 100′ walking lunge (barbell in front rack position) 10 burpees Post your scores to the Whiteboard.Read More

Training of the Day Snatch   YUP,  that’s it!  We did this once before and saw a great deal of improvement in a single day.  The first 40 minutes will be dedicated to dynamic warm up drills, bar path and mechanics.   The remaining time will be open if athletes choose to go heavy. Post...Read More

Open gym from 10-2 Beginner class; 10:30-11:30 Beginner class Learning the clean then…. 21-15-9 Clean, calorie row, push up Post your scores to the Whiteboard.Read More