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:…

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…