Dan Broughton

WOD: For Time:800m run, 20 Front Rack KB Squats 53/35, 30 Alternating Lunges (reverse) w/ KB in farmer carry 53/35, 40 Push Ups, 30 Alt. Lunges, 20 Front Rack KB Squats, 800m Run

Strength: Stamina SquatsE2MOM 10 – 4 Front Squats + 8 Back Squats at 50% 1RM Front Squat WOD: 3RFT15 Squat Cleans 95/6530 Wall Balls45 DU/90 SU

Skill: Alt EMOM 7 mins: Bar Muscle-ups or Strict Pull Ups, Strict Handstand Push-ups, Row Calories and Dumbbell Push-ups – Every 1 min for 7 mins, alternating between: Max Bar Muscle-up Rest 1 min Max Strict Handstand Push-up Rest 1… Read more »

Weightlifting: Snatch Cycling Technique. Power Snatch 10-8-6-4-2 (touch and go, heaviest weight possible) Conditioning: As many reps as possible in 12 mins of: 2 Alternating Dumbbell Snatches, 50/35 lbs 2 Alternating Dumbbell Lunges, 50/35 lbs 2 Box Jumps, 30/24 in… Read more »

Please join us from 1000-1200 for Open Gym.

Conditioning: “Fatigued” Cindy. AMRAP 20 5 Pull Ups, 10 Push Ups, 15 Air Squats. *Starting at 0:00, every 5 minutes (0:00, 5:00, 10:00, 15:00) perform 25/20 cal bike or rower sprint. (large classes can perform the bikes on difference minutes… Read more »

*Closed* Happy New Year!

9am and 10am only! Conditioning: AMRAP Repeats Every 2 mins for 8 mins do: 15 Goblet Squats, 53/35 lbs 30 Double Under – rest 2 minutes. Every 2 mins for 8 mins do: 10 Dumbbell Box Step-ups, 40/25 lbs 12… Read more »

Skill: Kipping Pull Ups – 1 Max set of kipping pull ups (if banded strict, use a band that you can get ~10 pull ups)Then 3 sets of 60% of max set Conditioning: For time: 50/40 Bike Calories 25 Pistols… Read more »

Weightlifting: 6 Sets of 2 Split Jerks w/ 2 second pause in dip and 2 second pause in catch @ 65-75%. Focus on control and stability into the position. Conditioning: Chipper – For time (20 min cap) 20/15 Row Calories… Read more »