Category: Competition

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) Strict Press: 3 sets of 5 @ 70% Rest 2-3 minutes between sets. 2) Bench Press: 3 sets of 5 @ 70% Rest 2-3 minutes between sets. 3) Every 8:00 x 5 sets: 20/15 Calories Ski erg 20 Toes-to-bar 20/15 Calories C2 Bike 20 Push-ups 20 Burpees You should have good chunks of rest on each of these intervals. Rotate the order of movements each round. For results post detailed weights, reps,…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start around 50% of your 1RM. Build as heavy as deemed fit. You may drop and reset between reps. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from Part A. You may drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1 x (Power Clean + Low Hang Power Clean + Hang Power Clean) Minute 2 – 2 x (Power Clean + Low Hang Power Clean + Hang Power Clean) Minute 3 – 3 x (Power Clean + Low Hang Power Clean + Hang Power Clean) Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 15 minute EMOTM: Minute 1 – 1 x (Power Snatch + Squat Snatch + Overhead Squat) Minute 2 – 2 x (Power Snatch + Squat Snatch + Overhead Squat) Minute 3 – 3 x (Power Snatch + Squat Snatch + Overhead Squat) Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Above the Knee Hang Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Above the Knee Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x…