Rest day! Get out and do something light…jog, row, hike, bike ride. The only way to get rid of soreness is to work through it! Check the MOBILITY page for this weeks class info. You will see some changes in programming starting this week. We are introducing a 6 week strength cycle. The only way […]

SWOD Front Squat 1×8 @ 70% 2×5 @ 80% 2×3 @ 85% WOD In teams of 2 Partner A has 90 sec to complete as many reps of the following scheme. Partner B rests. Alternate for 4rds each, 8 total. You must stay within 5 reps of your first round or complete 10 burpee penalty […]

WOD 12 min AMRAP 1 Wall Climb 4 Ring Dips 8 KB snatch (35/55) 25 Double Unders *alternate arms on KB snatch every Round. rest 1 min 3 min AMRAP banded situps *BANDED SITUPS – You can use 1 band instead of 2 as well.  If you can do it without anchoring your feet even better! […]

SWOD Snatch 3×1 @ 70% 3×1 @ 80% 3×1 @ 90% or max WOD 5 Rounds of: 12 OHS (65/95) 6 Toes to Bar 12 Thrusters (65/95) 6 Pull ups

Strength: Hang Squat Cleans- 2x3x65%, 1x2x75%, 1x1x85%, 2x1x100% WOD: 12 min AMRAP 10 SDLHP 65/95 5 T2B 10 Box Jumps 16/20 5 Push-Up