Tuesday-150818

    Warmup: 20 step lateral walk, 20 hip extensions, 20 Pushups, 20 wallballs with 2 sec pause @ bottom (12/10), Power Clean warmup with Coach- empty barbell Conditioning "Black and Blue" 5RFT: 10 Power Cleans, 135/95 10 Burpees WL:  4x10 Back Squat, climbing, rest 2 min Mobility: -2 min…

Monday-150817

The brave (and crazy) few who endured Cole's birthday extravaganza wod.   Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, barbell warmup with Coach Conditioning: "2015 Games Couplet" 15-10-6 reps for time of: Thrusters (165/115) Bar muscle-ups WL: 10 min to work up…

Cole’s Birthday WOD

    Our good friend Cole Martinez is turning 13 tomorrow (Saturday August 15) and we are having a special birthday wod for him during open gym from 1030-Noon. Come out and wish him a happy birthday then stick around for the wod if u dare.

Friday-150814

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Snatch warmup with Coach- PVC pipe WL: 12 min to est heavy 3-position snatch (Hi-Hang, Hang, Floor) Conditioning: AMRAP 15- 5 Power Snatch, 135/95 10 TTB 15 Box Jump Overs, 24/20 Mobility: -2…

Thursday-150813

    Talk about functional fitness, that fish never had a chance against Mikey:) Warmup: 3 Rounds- 10 band pull Aparts, 10 Pushups, 10 zombie walks, 30 sec static hanging hold WL: Strict Press- 15 min to est 1RM Conditioning: EMOM x 16 min Min 1: Max row calories in…

Wednesday-150812

    Warmup: 20 step monster walk, 40 jump rope, 10 inner thigh stretch, 20 banded squats, 40 jump rope WL: Front Squat- 5 sets of 3, rest 2 min Conditioning Teams of 3: AMRAP 20: 200m Run (together) 40 Squat Cleans* - one athlete works at a time *Every…

Tuesday-150811

    Warmup: 20 step lateral walk, 10 band pull Aparts, 20 glute bridges, 10 ankle stretch, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: EMOM x 10 min- 1 Clean and Jerk, climbing Conditioning: "Nate" AMRAP 20: 2 Muscle ups 4 HSPU…

Monday-150810

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch Warmup with Coach- pvc pipe WL: 15 Snatches for time at 75%, rest 2 min, 10 Snatches for time at 80%, rest 2 min, 5 Snatches for time at 85% Conditioning: 21-15-9 Reps for time…