SKILL: Shoulder Press 75% 3×3. If you don’t have a max shoulder press -find one instead of 3×3. METCON: BEAR COMPLEX is a combination and non-stop movement of the bar. You may clean, press, squat in any combination you can create. The bar ... Continue Reading

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 f... Continue Reading

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 ... Continue Reading

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... Continue Reading

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 Jiv... Continue Reading