Category: Competition

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) Jerk Balance: 5 sets of 3 Rest 90-120 seconds between sets. Keep the loading light. 2) Behind the Neck Push Jerk: 4 sets of 2 Rest 2-3 minutes between sets. Perform in your Jerk Grip. Build as heavy as deemed fit. 3) Push Press: 5 sets of 10 @ 135/95 Rest 2 minutes between sets. Goal here is barbell cycling speed. These must be unbroken, and fast, scale loading if you can’t move the bar quick, there should be no pauses anywhere. 4) Power Snatch: 5 sets of 10 @ 135/95 Rest 2 minutes between sets. Goal here is barbell cycling speed. These must be…

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – Handstand Walk Obstacles 3 – 40 seconds Ski/Bike/Row/Run 4 – 3-5 D-Ball Over Wall + Burpee Over Wall Pick weights, reps, efforts, etc. that you can maintain for all 5 rounds. 2) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep. 3) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Power Clean + Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep. 4) 7 sets of 2:00 ON/2:00 OFF:…

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Run: 5K For time. 2) Back Squat: 6-4-3-3-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a…

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) AQAP: 30 Clean and Jerks 225/155 Anyway, anyhow. Scale as needed…no longer than 10 minutes. 2) “Helton” – 3 rounds AQAP: 800m Run 30 Burpees 30 Dumbbell Squat Cleans 50/35 Scale as needed. 3) 10 rounds…

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Ski Erg –  3 sets of: 50-40-30-20-10 Calories Rest 1 minute between each round of calories. Rest 3 minutes after each set is complete. 2) Every 1:30 x 7 sets: Snatch Pull + Snatch + Hang…