Category: Competition

*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Jerk Dips: 3 sets of 5 @ 100-120% Rest 90-120 seconds between sets. 2) Halting Jerk + Jerk: 7 sets Rest 2-3 minutes between sets. Build as heavy as possible. 3) Speed Deadlifts: 2 Reps EMOTM x 10 sets @ 40-50% Bar Weight + 20-30% Band Tension Warm-up as needed. Add 5-10% in band tension/load from last week. 4) 4 sets of: 27 Calorie Row 21 Shoulder-to-overhead 115/75 15 Chest-to-bar Pull-ups 9 Squat Snatch 115/75 Rest 5 minutes Rotate order each round. 2nd round should be 21 STOH, 15 PU, 9 SS, 27 Row. Keep rotating each round. 5) Log Push Press: 3 sets of…

*Games Fundraiser Here **We will have one class at 9 AM on Tuesday, July 4th. ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 5 rounds AQAP: 22 Kettlebell Swings 70/53 22 Box Jumps 24/20 400m Run 22 Burpees 22 Wall Balls 20/14 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Games Fundraiser Here **Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  Pre Class: 1) 8 sets of: 400m @ Mile Pace + 5-10 Strict Handstand Push-up Rest 90 seconds between efforts. Goals, consistent pacing, immediate kick-up into HSPU coming off run, HSPU quantity should allow unbroken sets for all rounds. 2) Power Snatch: 7 sets of 3 T+G Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: 5 sets of 3 T+G Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy…

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) AQAP: 9 Snatch + Hang Snatch + Overhead Squat 135/95 6 Snatch + Hang Snatch + Overhead Squat 165/115 3 Snatch + Hang Snatch + Overhead Squat 185/135 All reps must be perform as an unbroken complex. All Snatches are full Squat. 2) “Helton” – 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 50/35 30 Burpees Rest as needed. 3) AQAP: 24-18-12 Weighted Pistol Squats 53/35 12-9-6 Paralette Handstand Push-ups 6-4-2 Deadlifts 405/275 Rest as needed. 4) 3 rounds AQAP:…

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  Pre Class: 1) 6 sets of: 50m Dog Sled Push 300m Run 50m Dog Sled Push Rest 3 minutes This should be performed on an out and back 200m, pushing the sled to 50m, running out to the 200 and then getting the sled on the way back at 50m. Ideally use handles on both sides so you don’t have to worry about spinning the sled around. Use a weight you can essentially run with. 2) Front Squat: 3 sets…