NEWS, BLOG & WORKOUTS

WL Warm Up 3 Sets: :30 Doorway Stretch / Arm 20 Jumping Jacks (Arms across body) 7 Push-up to Down Dog 1 Set: 3 Bench Press (30%) 3 Bench Press (40%) 2 Bench Press (50%) 2 Bench Press (60%) LIFT A. 5 Sets For Load: 1 Bench Press (70%) …then 1 Set For Reps: 1:00 […]

Coach Led Warm Up Dynamic Line Drills -Knee Pulls -Quad Pulls -Tin Soliders -Figure 4 -Inchworm -High Knees -Butt Kicks -Burpee Broad Jumps -Shuttle Run WOD 20 Minute AMRAP: -100m Farmer Carry (use any weight, KB or DB) -20 Cal Ski/Row/Bike -300m Run -40 Double Unders or 60 Single Unders *no Rx weight, looking for […]

Coach Led Warm Up 3 Rounds 5 Burpees 10 Russain KB Swings 10 V-Ups *Band Complex 2 Rounds -12 Pull Aparts -12 Strict Press -12 Bicep Curls :20 HS Hold on wall Clean and Jerk Barbell Warm-Up METCON 5 Rounds 3:00 On/1:00 Off -9 Burpees OTB -6 T2B -3 Clean and Jerks (115/75) (Rx+155/105) *pick […]

WL Warm Up 3 Sets: 5 Snatch Deadlifts to Mid-thigh 5 Snatch Pulls 5 Muscle Snatches 5 Overhead Squats 5 Hang Power Snatches 5 Power Snatches 1 Set: 3 Power Snatches (50%) 2 Power Snatches (60%) 2 Power Snatches (65%) LIFT A. Every 1:30 x 10 Rounds For Load: 1 Hang Power Snatch + 1 […]

Coach Led Warm Up 3:00 Flux Row :30 easy/:20 moderate/:10 hard 2 Sets -10 Cat/Cows -10 Scorpions -:30 Straddle Stance 2 Rounds -5/5 SL RDLs -10 Bent Over Rows -10 Wide Stance Squats Strength EMOM x 10 Minutes -2 Deadlifts *stay at one weight across sets, focus is on form and and building volume. No […]