Training of the Day Dead lift: 3-3-3 @ 85% then 10-9-8-7-6-5-4-3-2-1 of Chest to bar pull ups, power clean (70%) beginner class (Event 6) Jerk: Become famliar with the press, push press, power jerk and split jerk. Then…. 21-15-9 of; shoulder to overhead and burpee Post your scores to the Whiteboard.Read More
Training of the Day 3 rounds of… From the ground, 5 front squats @ 75%, 10 1 arm KB thrusters (5 each side), 50 double unders then 1k Meter Row Post your scores to the Whiteboard.Read More
Training of the Day Deficite HSPU- choose 4,5 or 6 EMOM for 6 minutes then 3 minute handstand hold, 30 Box jumps, 2 minute handstand hold, 40 toe to bar, 1 minute handstand hold, 50 burpees beginner class (Event 5) Balance work. For 15 minutes play with 1 footed, weighted balance. Challenge to see who...Read More
training of the Day 12 minutes to build to heaviest 3 rep touch and go clean (can be power or squat or combination) then AMRAP in 12 minutes of… run 150m, 3 Dead lift (275/185) beginner class (Event 4) Snatch: Establish baseline profecience in the snatch. Then… 8 rounds of… 10 KB snatches (alternating) 10...Read More
Reminder: Today at 1:00pm we will be hosting a BBQ in the parking lot! One of our members has offered to take the pot of cash he earned from a clean eating challenge we hosted back in May and use it to purchase meat and condiments to share with all of us. Please join us for...Read More
Reminder: This Sunday at 1:00pm we will be hosting a BBQ in the parking lot! One of our members has offered to take the pot of cash he earned from a clean eating challenge we hosted back in May and use it to purchase meat and condiments to share with all of us. Please join...Read More
Training of the Day Partner TOD!! Grab a friend and get fit! AMRAP in 21 minutes of… 7 thursters (115/75), 18 kettlebell swings, 9 pull ups. Alternate the movements. Athlete 1 does the thrusters, Athlete 2 does the KBS, Athlete 1 does the pull ups, then athlete 2 does the thrusters, athlete 1 the KBS...Read More
Training of the Day Back squat; max rep at body weight (women 3/4) in 5 minutes rest 2 minutes, max rep dips in 4 minutes, rest 1 minute, 3 minutes max rep box jump, rest :30, 2 minutes max rep knee to elbow, no rest, 1 minute max rep double unders then easy 2k row...Read More
