SWOD: A1. Box Cleans ME – 20 minutes *Bar should start right above the knee A2. Split Jerk 5×2 @ 65% WOD: Split Jerk x2 @ 65% KB Swing 10 75/55/35 HSPU 7 or 5 wall walks 5 rounds COOLDOWN: 2 min each shoulder using bands 40 day challenge OHS 95/65 Check out this MOBILITY […]

Gym Notes: -Shane will be doing OPEN GYM Monday, Wednesday & Friday from 12-1 from now on, so no excuses for not getting there if you need it. –Noon Mobility: Tuesdays & Thursday 12-1 and Sometimes Thursday Evening @ 5:30 (check website for this) SWOD: Overhead Squat max – 20 minutes METCON: Snatch x2@65% Pushups […]

Happy Sunday! 40 Day Challenge: Supermans  

CF Striking WOD with Beau @ 9am See you all there! 40 Day Challenge: Bear Crawls *40 widths of the gym

SWOD Max Effort Snatch Balance Coach B on the Snatch Balance 20 min tops WOD 5 min AMRAP: 3 Clean High Pulls @ 60% of clean max 6 Wall Balls (15/20) 3 goblet hold steps ups (20/24) (35/55) *As soon as you’re done you have 3 min to complete 50 Double Unders **As soon as […]