“Upper Deck” Overhead Squat – Build to a Heavy Single – 15 min Snatch Balance – Build to a Heavy Single – 15 min Squat Snatch – Build to a Heavy Single – 15 min The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the […]

Active Recovery Day! Hope you are all enjoying your Spring Break Open Gym 5:30-6:30am & 5:30-6:30pm

1. Conditioning 3 Rounds: 50 DU, 20 Wallballs (20/14#) 50 Calorie row 2 Rounds: 50 DU, 20 Wallballs (20/14#) 35 Calorie row 1 Round: 50 DU, 20 Wallballs (20/14#) 25 Calorie row The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration […]

Comp & CFC WOD  Conditioning 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#) Score is total number of Clean & Jerks Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight, while weightlifting trains […]

WOD Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (115/80) 100 Toes to Bar 50 Squat Cleans (1115/80) 75 Burpees over Bar 100 Calorie Row