What if Girls and Guys exchanged roles at the gym? Recovery Day. Mobility and Maintenance* Choose 2 mobility from the posters in whatever area needs it. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Mental Restoration * Different for […]

SKILL: Snatch 5×2 : Alternate between Power and Squat Snatch sets. Heavy as possible w perfect form and NO misses. CONDITIONING: 10 H.Power Snatch @ 30% Max Snatch 8 bar over burpees 4 Box Jumps 30/24 Rest 1min 5 rounds This should be UB and treated as a sprint. COOL DOWN: 3×25 UB banded situps […]

Conditioning: Cindy – Test WOD from Paleo Challenge 5 pullups 10 pushups 15 squats   AMRAP 20 min Reps must be legit! Use a ball for squats. * New Year New You winners will be determined and named this Saturday. Proud of all of you, hope you found some habits that you can continue to keep […]

Warmup: Vo2 Max Test Skill: Back Squat Max Effort Conditioning: 8 minutes going between the two movements: A.1 TGU 1 each arm ( choose a WT that is challenging but you can control) A.2 10 Hollow Rocks 4 min Tabata – 30 on 30 off Sandbags “Duck and Jive” 2 min Tabata 20 on 10 […]

AFFILIATE CUP MEETING AT 8:30 WOD teams of 3 5 minute amrap 10m (length of gym) broad jumps down 10m bear crawl back 1 minute rest 5 minute amrap 10 wall ball 10 Kb swings 35/55 1 minute rest 5 minute amrap 10 pullups 10 pushups *these will be done in a round Robbin format, […]