WOD

STRENGTH Every 2:30 min for 5 sets (12:30 min – 15 min) Front Squats 3-3-3-3-3 @ 80-85% of 1-RM or @ today’s heavy triple  ... Read More

WOD   5 Rounds of  1 min Max Cal Row 1 min Max DB Snatch (50/35) or scale 1min Max Wall Ball 1 min REST

TEST   For time: Row 2K

STRENGTH   In 20 min complete 1. Push-press 3-3-3 2. Push-Jerk 2-2-2 3. Split Jerk 1-1-1 WOD   In 3 Minutes 21 Burpee Lateral Jumps... Read More

STRENGTH   Tempo Front Squats x 4 reps @ 41×1 then… 3 Sets of Front Squats x 4 reps NO TEMPO @ 85% of today’s... Read More

OLY 3-Position Snatch (power or full) 1 High Hang + 1 Mid-Thigh + 1 Floor WOD 12 min AMRAP 10 Power Snatches 20 Box Jump... Read More

STRENGTH   Deadlifts  1-1-1 (rest 5 sec between each single) Take 12 min to build to today’s heavyish triple but not MAX effort ***Must let... Read More

HOLIDAY FRENZY SCHEDULE: WED 11/25 – 5a, 9a, 5p, 6p, ONLY THUR 11/26-  HAPPY THANKSGIVING!!!!! (no class) FRI 11/27 – CLOSED SAT 11/28 – 8... Read More