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November 1st 2019

Strength and Conditioning Every 3 min for 6 rounds 15 Burpee 5 Front Squat 155/103 *from the floor Metcon: Every 3 min x 6 Rounds 10 Jerks 115/75 10 Pull-Ups 10 Handstand Push-Ups 10 Sumo Deadlift High Pulls RX+ is adding 1 rep each round to each movement. So round 2...

October 31st 2019

No evening classes tonight, Open Gym only 5-7pm.  Come do put in some biketober miles and complete a class wod from the week,  Normal classes resume tomorrow.  Happy Halloween!! Strength and Conditioning Snatch Balance + OHS 3x(2+2) Metcon: For Time 20-16-12-8 Cal...

October 30th 2019

We will be have only Open Gym tomorrow 10/31 from 5-7pm.  Morning classes are still on. Regular classes resume tomorrow.  For those doing open gym you may do your own workout or the one on the board. Strength and Conditioning Strength: Hang Power Snatch (at the knee)...

October 29th 2019

Strength and Conditioning Metcon: Teams of 2: 35 min Running Clock… 50 Calories 50 HSPU’s 50 Deadlifts 185/123 50 Pull-Ups 50 Box Jump Overs 24/20 50 Pull-Ups 50 Deadlifts 185/123 50 HSPU’s 50 Calories Immediately into the same thing at 25 reps. Can...

October 28th 2019

Strength and Conditioning Hang Power Clean (at the knee) + Hang Power Clean (Below the knee) 2x(1+1) 25 min of work *advanced may work at a heavy single of the complex Metcon: EMOM 18 Min. 1) 12/9 Calories Min. 2) 12 Toes to Bar Min. 3) 3 Squat Cleans 155/103 *RX+:...