Workout of the Day

Strength: Front Squats – 6×1 @ 95% Conditioning: Open 15.5 For Time 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 | 75/55 As with most of our open workouts, we’re going to pick one movement to push and one… Read more »

Strength + Conditioning: EMOM 10 25 DU | 25 SU 1 Cluster at 70% of 1RM clean and jerk The EMOM should be relatively heavy. The goal is to get the heart rate up and then get comfortable going straight… Read more »

Pressing Complex 90-100% of 1RM Strict Press 4×6 3 Reps Push Press 3 Reps Push Jerk Pressing complex – it is okay to reset each rep if it allows you to go heavier. Goal is to cause fatigue on the… Read more »

We are closed today for Christmas Day Observed. See you tomorrow for normal schedule!

Closed! Merry Christmas!

Conditioning: 12 Days Of Christmas – TEAM EDITION For Time, Teams of 2 1 Thruster 115/85 2 Sumo Deadlift High Pull 115/85 3 Power Snatch 115/85 4 Push Press 115/85 5 Power Clean 115/85 6 Bar facing Burpees 7 Pull… Read more »

Conditioning: Open 18.1 Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars | knees to elbows | knee raises 10 dumbbell hang clean and jerks 50/35 | 35/20 | 20/10 (5 right, then 5 left)… Read more »

Snatch Technique Work – 20 minutes Skill: Not to exceed 70% today to focus on technique. Working on relaxed arms, leg drive, turnover, ect. Squat snatch should be our focus, however working on power for those not comfortable receiving in… Read more »

Strength: Pressing Work: 2×5 Strict Press at 75% of 1RM Strict Press 2×5 Push Press at 90-100% of 1RM Strict Press 2×5 Push Jerk at 100-110% of 1RM Strict Press We’re going to be using our strict press numbers for… Read more »

Strength: Deadlift 2×3 ~ 85% 2×2 ~ 90% 2×1 ~ 95-100% Deadlifts – we’re going to be going heavy today, so its okay to push for a new max if feeling good on the singles, but we are focused primarily… Read more »