Category: Sport

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) 5 rounds AQAP: 11 Power Cleans 135/95 27 Sit-ups 20 Back Squats 135/95 14 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=DPTYs-vtpm4

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY! ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Jerk Complex: 1 Complex Every 90 seconds for 15 sets Start at a moderate weight. Build as heavy as deemed fit. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk 2) 4 rounds AQAP: 10 Shoulder-to-Overhead 135/95 10 Alternating Front Rack Lunges 135/95 40 Lateral Bar Hops Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Fall/Winter Schedule Changes/Closings HERE ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Snatch: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Clean: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 3) 3 rounds AQAP: 15 Toes-to-bar 30 Kettlebell Swings 35/26 50 Double-unders Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Lateral Box Jump: 10 minutes Practice Work on jumping laterally onto and over a box. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Winter Throwdown Volunteer Sign-up HERE ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets.  3) 10 minute AMRAP: 10 Deadlifts 95/65 10 Hang Power Cleans 95/65 10 Front Squats 95/65 Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Run: 4 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 3 rounds AQAP: 30 Deadlifts 135/95 30 Burpee Lateral Bar Hops 30 Toes-to-bar Extra Work: 2) Plank Work: 3 rounds 30 seconds each Bird Dog Left + Right, Plank Front, Left, Right. 1 minute Rest. 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments