Dan Broughton

Strength: BB Lunges (Back rack/ backwards stepping) 3×16 (8 per leg) WOD: 4RFT (15 min cap) 10 Sumo Deadlift High Pull 95/65lb 10 Push Press 95/65 20 Back Squats 95/65

Strength: Push Jerk 5×3 w/ 1 second pause on dip and redip Use the pause to gauge depth and positioning. First dip make sure chest is tall, bar completely on chest and not suspended in air, knees out instead of… Read more »

WOD: Run Conditioning: 1 Mile Run (4 min rest) 1200m Run (3 min rest) 800m Run (2 min rest) 400m run (1 min rest) 200m run Treat these runs like a PR attempt each time CORE: 50 GHDs or 50… Read more »

ANNOUNCEMENT: there will only be a 9:30am class today due to Presidents’ Day WOD A: AMRAP 141 DB Complex 40/252 burpee3 KBS 53/352, 4, 63, 6, 94, 8, 12 etc. DB Complex:1 Left Leg DB Lunge (Forward or backward) 1… Read more »

Please join us for open gym from 10am – noon! ANNOUNCEMENT: there will only be a 9:30am class tomorrow, February 17th, due to Presidents’ Day

PARTNER WOD: For time: 35 min cap Teams of 3 120 Deadlifts 135/95 90 H. P. Clean 135/95 60 Push Jerks 135/95 5k Bike 60 Push Jerks 115/75 90 H. P. C lean 115/75 120 Deadlift 115/75 1 works /… Read more »

Strength: Front Squats @ 95% 8×1 (All Squats should be at the same percentage/weight) WOD: 3 Rounds 2 Minutes of Rope Climbs 2 Minutes of Turkish Get Ups 50/35 lb DB 2 Minutes Rest ANNOUNCEMENT: there will only be a… Read more »

WOD: AMRAP 20 20 Wall Balls 20/14 20 H. P. Cleans 95/65 20 Box Jumps 24″/20″ 20 Front Squats 95/65 20/15 Cal Row CORE: 3RFT 16 Alt. V Ups 10 Weighted Crunches with leg extension 30s Weighted Plank

Strength: Pressing Complex 4×6 3 Reps Push Press + 3 Reps Push Jerk WOD: In 12 minutes complete: 3RFT 5 BMU or 5 C2B + 5 Dips 7 P. Snatch 95/65 9 Bar Facing Burpees Use remainder of 12 minutes… Read more »