Category: Competition

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Every 3:00 x 6 sets: Sets 1 & 2 – 5 Push Press + 1 Jerk Sets 3 & 4 – 3 Push Press + 3 Jerks Sets 5 & 6 – 1 Push Press + 5 Jerks Warm-up as needed. Build as heavy as deemed fit. 2) Bamboo Bar Bench Press: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 3) Deficit Deadlift: 3 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2-3″ deficit. 4) 4 sets of: 21/18/15/12 Unbroken Thrusters 135/95 21/18/15/12 Calories Assault Bike 800m Recovery Jog No rest between sets. Thruster…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. Pre Class: 1) 18 minute EMOTM: 1 – 1 Round of “Mary” 2 – 1 Round of “Mary” 3 – 100ft Double Kettlebell Fron Rack Carry 70/53 4 – 100ft Double Kettlebell Fron Rack Carry 70/53 5 – 10-20 Calories Ski Erg 6 – 10-20 Calories Ski Erg Pick efforts you can maintain for the 3 cycles. “Mary” is 5 HSPU, 10 Pistols, 15 Pull-ups. WOD: 2) Snatch High-Pull + Low Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Start around 50% of your 1RM and build a heavy as deemed fit. 3) Snatch Pull + Low Hang Power Snatch + Overhead Squat: Every 1:00…

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…