Category: Competition

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Push Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Snatch Grip Support: 5 sets of 30 seconds Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 9 Snatches 185/135 6 Snatches 225/155 3 Snatches 265/175 Rest 3 minutes Setup 3 bars and blast through this as fast as possible. All reps full Squat. 4) 4 rounds AQAP:…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). Pre Class: 1) Snatch: 7 sets of 3 Warm-up as needed. Build as heavy as deemed fit. Drop and reset between each rep. 2) Clean and Jerk: 5 sets of 2 Warm-up as needed. Build as heavy as deemed fit. Drop and reset between each rep. WOD: 3) Front Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Back Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60%…

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-up/Push-up/Air Squat however you like…the most common is 20 rounds of 5/10/15. Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 3 rounds AQAP: 21 Box Jump Overs 24/20 15 Overhead Squats 115/75 9 Muscle-ups Rest as needed. 2) 3 rounds AQAP: 1000m Row 10 D-Ball Over the Shoulder 150/100 Rest as needed. 3) 3 rounds AQAP: 20 Weighted Pistol Squats 45/30 30 GHD Sit-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). Pre Class: 1) Run: 10 x 400m @ 1 mile Pace Rest 2 minutes between sets. WOD: 2) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy…