Monday- 150323

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, scapula push-ups, snatch warmup with Coach- PVC WL: Hang Snatch every 60 sec 50/3, 60/3, 65/2, 70/2, 75/1, 80/1, 85/1, 40/max reps in 60 sec Conditioning: For time -50 cal row -40…

Friday-150320

    We hope that all of you can join us to hit the Open Wod on Saturday starting at 930am. If so, then come do some mobility today and be ready to go Saturday. If not, the you are welcome to come do the open Wod today.  Good luck…

Thursday-150319

    Come join us for the Open Wod Announcement of 15.4 at 7pm tonight! Warmup: -3 sets: 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers -10 PVC passes -10 Scapula Push-ups Skill: 4 sets- 1 Hip to Ring Pull, 2 Muscleups, 3 Ring Dips+…

Wednesday-150318

  ***NO Open Gym tonight from 7-9pm Warmup: 20 step monster walk, 20 glute bridges, 20 step lateral walk, 10 ankle stretch each side, 20 banded squats WL:  Back Squat every 90 sec- 60/6, 70/5, 80/4, 85/3, 90/1, 85/3, 90/1 Conditioning: 5 Rounds -6 Hang Power Clean, 4 Shoulder to…

Tuesday- 150317

IMG_0923   Huge Congrats to Daniel Victory on his first of many Muscleups! Great work Daniel!   ***Special Attention, Schedule Change- there will be NO Open Gym from 7-9pm tonight or on Wednesday.   Warmup: 20 step lateral walk, 40 jump rope, 20 back extensions, 40 jump rope, 20 wallballs…

Monday-150316

  Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90,inner thigh, PVC passes, scapula pushups, snatch warmup with Coach- PVC WL:  Snatch + OHS: 60/1+5, 65/1+4, 70/1+3, 75/1+2, 80/1+1, 85/1+1*3 sets, rest 60 sec Conditioning:8 min AMRAP- 10 Deadlift (increasing load) 10 Bar-Facing Burpees Men Deadlift Weight:…