Workout of the Day

Hang Power Clean + Hang Squat Clean + Jerk 5 sets building from 70% 3RFT 400m run 10 KB Turkish Get Ups 53/35 | 35/26 | 26/18 20 Alternating Single KB Power Clean 53/35 | 35/26 | 26/18 Workout –… Read more »

Snatch Cycling: 10/8/6/4/2, 10 min cap 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 85% We’ll be working on a snatch ladder today, adding weight each time we drop the reps. Lets try and… Read more »

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

For time, teams of 2 30 synchro Kb deadlifts 53/35 | 35/26 | 26/18 30 KB Facing Burpee | Step Over | Burpee 400-m Partner run 20 synchro Kb deadlifts 53/35 | 35/26 | 26/18 20 KB Facing Burpee |… Read more »

Power Snatch, Hang Squat Snatch, Overhead Squat 6 complexes building from 70% of 1RM power snatch Small complex today where we hang on to the bar for all 3 movements. For Time: 12 min cap 21/15/9 Front Squats 115/85 |… Read more »

Strength: Incline Barbell Bench Press + DB Push Ups15 minutes to complete: 10/8/6/4/2 Incline barbell bench and dumbbell push ups Note: we’ll set up one end of the bench on a 12″ box or stacked on a few plates to… Read more »

For time: 30 min cap 30-20-10 of Kettlebell Swings 53/35 | 35/26 | 26/18 Ab Mat Sit Ups (no arms) | Arms | crunches Run 400m 30-20-10 Dual DB Walking Lunges (any carry) 40/30 | 30/20 | 20/10 Dual DB… Read more »

Front Squat – Every 2 minutes for 12 minutes: 0-2: 6 Front Squats: 73% 2-4: 4 Front Squats: 78% 4-6: 2 Front Squats: 83% 6-8: 6 Front Squats: 78% 8-10 4 Front Squats: 83% 10-12: 2 Front Squats: 88% Similar… Read more »

Strength: Jerk Doubles – 6×2 at 70, 70, 75, 75, 80, 80% Note: Split or Power, working on a moderate weight that should let us really focus on technique today. WOD: 3RFT – 15 min cap20 Crossovers | 20 DUs… Read more »

Hero WOD – “Jag 28” For Time 800 meter Run 28 Kettlebell Swings 70/53 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerks 70/53 28 Strict Pull-Ups 800 meter Run With a running clock, complete the prescribed work in the order written as… Read more »