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January 1st 2020

Happy New Year. Gym closed.  Normal schedule resumes January 2nd. 

December 31st 2019

New Years Eve WOD 9am only! Gym Closed January 1st.  Normal Schedule resumes January 2nd 2020. New Years Eve WOD For Time… 31 Calories 28 Power Snatch 95/63# 31 Toes to bar 30 Hand Release Pushup 31 Chest to bar 30 Back Rack Lunges 95/63# 31 Burpee 31 DB Snatch...

December 30th 2019

Holiday Party tonight 6-9pm.  No 5/6/7pm classes. Strength and Conditioning Strength: Front Squat (Week 4 of 4) Every 4 min x 4 Rounds 500m Row or 25/20 ABC 5 Front Squats (60% of 1RM) *Hit the cardio at like 80-85% and get the squats done as fast you can with PERFECT...

December 30 – January 5, 2019

MONDAY A) Deadlift: 6 x 4 @ 70% ~1:00 Rest Between Sets B) 3 Sets 5-8 Strict HSPU 0:20-0:30 L Sit 10-15 Heavy RKBS C) 3 sets 5-8 Strict Pull Ups 10-15 GHD Sit Ups 10-15 Ab Wheel or Ring Rollouts * Scale as needed to hit the target rep/time range. Break L Sit into sets...

December 29th 2019

Strength and Conditioning Gymnastics Skill Work: 20-30 minutes Metcon: AMRAP 12 10 Alternating DB Snatch 50/35 10/7 ABC 1 Rope Climb *got a vest.  Use it! Core Work: 2 sets :30 Weighted plank 20 V-ups 20 Russian Twist 5# (L+R=1) *minimal rest between...