Open Gym today from 11:30-1pm 1. Strength – 10 min Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk 2. Conditioning EMOMx15 5 rounds of: Min 1 – :30s Max reps Burpees Min 2 – :30s Max rep 1-Arm KB Snatches, 55/35 – alternate arms every […]

REST DAY! week 4 of the OPEN is here! It’s been a fun 3 weeks with several PRs but more importantly the energy from all of you has been incredible!! Our in house Comp is looking slightly one sided right now but I (we) feel like this week is the women’s week!! Dont forget about […]

Open Gym today 11:30-1pm 1. Clean – 10 min Work up to a heavy complex of: Hang Squat Clean + Squat Clean + Front Squat 2. Conditioning 3 RFT: 15 Jerks 135/95 25 wall ball sit ups 20 deadlifts 135/95 3. Gymnastics Skills 5 sets of: 5-10 strict pull ups *advanced 5-10 strict C2B pull […]

1. Run 6 x 200m Run, :40 Rest *man hole & back = 200m 2. WOD 3 RFT: 21 Box Jumps, 24/20 15 Bar Facing Burpees 9 Power Cleans, 135/95

Teams of 2 or 3: Run to bottom of stairs by the river and back (teams must run together) Then: 100 box jumps 24/20 (jump no step ups) 200 push-ups 300 sit-ups *1 partner working at a time Then: Run to bottom of stairs by the river and back (teams must run together)