Dan Broughton

Today: Strength: 5 RM Ring Dip *Learn how to kip your dip by utilizing your knees *Practice how to do bar dips as well if you have bar muscle ups METCON 21, 15 and 9 Power Cleans (135,95) Ring Dips

The Open is near so you are going to see some more skill based classes like you have been the past couple weeks with work on the kip, certain gymnastics moves etc.  The goal being to strengthen those movements so… Read more »

Hey, it’s hero WOD Sunday.  Come in at 10am to get a HERO Wod in with Coach Steve.

Inclement weather is approaching not only tomorrow but for what will seem then next 6 month.  We used to go off of the school closings but sometimes the schools close and there isn’t anything on the roads at all.   So,… Read more »

Today: 15-20 for Pull-up mechanics.  A better strict and/or kipping pull-up METCON: AMRAP in 12 minutes of 100 Double unders Row 1000 12 Strict Pull-ups *for those with good strict pull-ups scale up to ring muscle-ups.