Category: Sport

* 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) 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 35/25 30 Burpees Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of developing a Rope Climb. 3) Dumbbell Z-Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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) 2 Snatch Pull + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Reset on the floor between each rep. Snatch is full Squat. 1) Clean Pull + Clean + Hang Clean: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Reset between the Pull and Clean, no dropping the bar after the Clean. All reps full Squat. 3) 12 minute AMRAP: 200m Run 15 Knees-up 10 Thrusters 65/45 Extra…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 – Non-Monostructural Conditioning Minute 4 – 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 –…

* 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: 15 Burpees + 5 Bench Press Burpees should be a hard effort. If you can’t get them done in under 60 seconds scale the volume. In the remainder of the 3:00 hit a 5 rep Bench Press. Start around 60% of your 1RM Bench Press and climb as deemed fit. 1b) 21:00 – 30:00 – 9 minute EMOTM: 10-30 second Hanging Knee Hold/L-Sit Pick an effort/duration that you can maintain for the 9 sets. 1c) 30:00-40:00 – 10 minute AMRAP: 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 Extra Work: 2) Run: 20 x 200m Rest 60 seconds between efforts. Goal it to…

* 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) Power Snatch + Power Snatch + Hang Power Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Snatch, no dropping between the 2nd Rep and the Hang Power Snatch. 2) Power Clean + Power Clean + Hang Power Clean + Push Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Clean, no dropping between the 2nd Rep and the Hang Power Clean. 3) 24-18-12 – AQAP: Alternating Dumbbell Snatch 50/35 Pull-ups…