Category: Sport

*Kristi is Leaving HERE **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) Snatch High-pull + Muscle Snatch + 2 Pause Overhead Squats: Every 1:30 x 7 sets Warm-up as needed. Start light, this should be more about technique and positioning, not load. Reset on the floor between the High-pull and Muscle Snatch. Pause in the bottom of the Squat for 2-3 seconds. 2) Clean + Low Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Both Cleans full Squat. 3) 3 rounds AQAP: 400m Run 10 Thrusters 95/65 3 Rope Climbs 15ft Extra Work: 4) Double-unders: 10 minutes Practice…

*Kristi is Leaving HERE **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) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps,…

*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: 1a) 0:00-21:00 – Every 3:00 x 7 sets: 50-75 Double-unders + 5 Push Press If you don’t have Double-unders perform 75 Single-unders + 15 Tuck Jumps. Push Press start around 60% and build as heavy as deemed fit. 1b) 21:00-30:00 – 9 minute EMOTM: 5-10 Strict Pull-ups Pick a rep range you can maintain for all 9 sets, use assistance as needed. 1c) 30:00 – 40:00 – 10 minute AMRAP: 15 Abmat Sit-ups 12 Deadlifts 135/95 9 Push-ups Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. 3) Seated Paralette Leg Pass Overs: 4 sets of 10/side…

*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 53/35 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.  WOD: 1) Front Squat – Every 2:30: 7-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 7-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) Max Reps: Death By Clean and Jerk 95/65 Perform 1 rep the first minute, 2 the second, 3 the 3rd, and so on until you can no longer complete the allotted reps in the minute. Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add…