We are leading with love and empathy.I have gained so much perspective in the last 48 hours after speaking with a dear friend and client of almost 10 years. I was asked to talk, to have a conversation in person,… Read more »
For Quality “The James” In 15 minutes each (45 min total) build to a heavy Back Squat, Bench Press, Deadlift Today is a strength total day. Don’t necessarily go for a 1RM in all 3 lifts but move as much… Read more »
Strength: Alt EMOM 14 Odd – 1 Hang P. Snatch + 1 P. Snatch + 1 Squat Snatch Even – 10 TTB WOD: AMRAP 12 15 Wall Ball 10 HRPU 5 Dual KB deadlift 70/53 200m run w/ med ball
Gymnastics Strength: 10/9/8/7/6/5/4/3/2/1 Strict Handstand WOD: Death by burpee to 6″ target: Starting with 1 burpee, every 30s complete 1 additional burpee until failure 0s – 1 burpee 30s – 2 burpee 60s – 3 burpees ect
We are closed for Easter Sunday today! Enjoy the day off with friends and family!
Strength: Snatch Grip Deadlift 5×4 (focus on chest and hips rising at the same time) WOD: 3RFT 30 double unders 20 alt. DB snatch (50/35) 10 TTB 5 Strict pull ups
**New Program** A new month is upon us which means we will be starting an entirely NEW program this month. This new program will also be brought to you by a new programmer, Coach Craig. Don’t you worry though, Coach… Read more »
January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »
Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Coach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions.
Barbell: Deadlift, Front Squat, Back Squat, Overhead Squat, Power/Hang clean, Power/Hang Snatch, Shoulder-to-overhead all at 95lb/65lb
Dumbbell: Goblet Squat, Power Clean, S2O, Power Snatch
Gymnastics: Sit Ups, Pull Ups, TTB/K2E, HSPU/HRPU,
Plyo: Box Jumps, burpees, lunges, wall balls
Cardio: Run (no more than 100m)/Row/Bike