Category: Blog

WOD – 12/2/2014

STRENGTH 12 Minutes to a 3rm STRICT Pull-Up.  If you don’t have pull-ups, complete 3 sets of 3 rep negatives (3s each) and 3 sets of 10-12 ring rows.  If you get 12, make it harder by moving your feet forward or onto a box.   WOD Tabata, Tabata, Tabata… Pull-Ups Push-Ups Sit-Ups Double-Unders or …
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WOD – 12/1/2014

STRENGTH/SKILL DAY Front Squats – 3 x 5 @70% every 2 minutes.  This should feel light.  We will be adding 5-10lbs every week. Handstand Push-Up Progression – WATCH VIDEO BELOW.  Fit in your handstand push-up before, after or during the accessory work. In any order or as a superset: Front Rack Bulgarian Split Squat – …
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Open Gym – 11/30/2014

Open Gym from 10am – 12pm.  If you haven’t found your 1RM Push Press, today is the day to do it.  We start our Front Squat/HSPU work on Monday!

WOD – 11/29/2014

2 PERSON TEAM WOD 15 Rope Climbs 30 Power Cleans 155/105lbs 45 Strict Ring Dips 60 Calorie Row Post scores to comments.  

WOD – 11/28/2014

FILTHY FIFTY 50 Box Jumps 24/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26lbs 50 Walking Lunges 50 Knees to Elbow 50 Push Press 45/35 50 Good Mornings 45/35 50 Wallballs 20/14lbs 50 Burpees 50 Double-Unders Post scores to comments.

Happy Thanksgiving!

Friday you can try to sweat off everything you ate!


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