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:…

Friday-150313

We hope that as many of you as possible can join us to perform the Open Wod on Saturday at 930am. However I am posting it here for Friday as well. Looking forward to seeing you guys hit this and doing it with yall! Warmup: 500m row or 2 min…

Thursday-150312

    Warmup: -3 sets: 5 Hollow Inch Worms (3 sec pause), 10 Zombie walks, 20 Mountain Climbers -10 PVC Passes -10 Scapula Push-ups Skill: Every 2 min x 10 min -8 HSPU (deficit as able), 8 Tall Box Jumps Conditioning: 5 Rounds for time -5 Deadlifts (275/185) -10  Burpees…

Wednesday-150311

  Warmup: 20 step monster walk, 10 ankle stretch each side, 20 step lateral walk, 10 hollow to arch swing, 20 banded squats WL: EMOM x 8 min -Even Min: 3 Back Squats @ 80% -Odd Min: 10 T2B Conditioning: 4 Rounds -2 min AMRAP: 6 Power Snatch (95/65), 25…

Tuesday-150310

    ***There will be NO 8am class today.  There will be open gym from 9-11am. Warmup: 20 step lateral walk, 20 box jump step downs, 20 back extensions, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean + Jerk: Every 90…

Monday-150309

    For those of you who have expressed interest in buying apparel that was available in our flash store, we will be taking your orders this week.  Get with Coach Matt to place your orders this week.   ***Special Attention- there will be NO 8am class tomorrow (Tuesday March…