Workout of the Day

Snatch Balance 4×4 @ 70-80% of snatch Focus on quick hip drive on Snatch Balance and reaching full extension, punching when our feet hit and riding that bar down. Assault Bike Calories 20-15-10-20-15-10 2 min rest b/w intervals For the… Read more »

Front Squat 6×3 ~ 70-80% No more than 60s Rest between working sets Our goal here is to get proficient at quickly getting under a heavy load on the squats, hitting our 3 reps, and recovering as quickly as possible…. Read more »

Barbell Bench Press – 2×6 at 75%, 2×3 at 85% Strength – numbers are aggressive but doable. Rest 2 minutes between rounds to ensure full recovery. Amrap 12 8 TTB 12 Box Jumps Overs 24″/20″ 16 Alt. DB Snatch 50/35… Read more »

EMOM 10: 2 Power Clean and Jerks at 65-75% C&J emom, looking for two quick singles to be completed in under 20 seconds, resting the remainder. Okay to build, but shouldn’t exceed 75%. Elizabeth For time: 15 min cap 21/15/9… Read more »

Come and join us for open gym from 1000-1200!

In teams of 3 (40 min cap) 800m run w/ med ball (together) then 3 rounds 45 TTB | K2E | Knee Raise 75 med ball squat cleans 20/14 | 14/10 | 10/6 45 med ball sit ups 20/14 |… Read more »

Open WOD: 20.1 10 RFT (15 min cap) 8 Ground-to-Overheads 95/65 | 65/45 10 Bar facing burpees | Burpee step overs G2O can be snatch or C&J, but at this weight it really should be snatches for speed and efficiency.

10 min EMOM 5 C2B pull ups Skill, working on chest to bar, rx athletes may increase the number if t hey want a larger challenge. Those just learning C2B without bands can lower the number to work on efficiency… Read more »

Alt EMOM 10 Minute 1: 15 DB Deadlifts 50/35 | 35/25 | 25/15 Minute 2: 10 DB Romanian Deadlifts 50/35 | 35/25 | 25/15 DB Alternating EMOM today to work on staying braced and cycling between an upright chest vs… Read more »

Every 10 minutes for 30 minutes 500/450m Row 25 Single DB Box Step Overs 50/35 | 35/25 | 25/15 on 24″/20″ 1000/900m Bike 100′ Single DB Walking Lunge 50/35 | 35/25 | 25/15 Looking for about 8-9 minutes of work… Read more »