Kip everything – Watch and learn SWOD: Box Snatch ME – 15 minutes Focus on speed under the bar WOD: 2x Squat @ 65% 10x Box jump 24/20 1x Run to Mail Box and back 7 rds COOLDOWN: Hamstring PNF stretch ( 5 sec contraction, 10 relaxed stretched) w bands 2 min Couch Stretch 2 […]

Great Week! The gains in Olympic Lifting so far have been remarkable. Keep up the good work. If you are feeling beat up, expecially shoulders, that is normal but make sure to take care of it through mobility & hydration. Speaking of MOBILITY tomorrow @ 12-1pm 5:30-6:30pm Gym Notes: -Apparell sign ups are on the […]

SWOD: Push Press Max Effort 12 minutes WOD: Clean x 2 @ 65% Ring Dips x4 Pullups x8 12 min AMRAP COOLDOWN: 100 band pull downs Wall facing hand stand holds( nose & toes) 2×30 sec 40 Day Challenge: Ring Dips   Please check out order forms for apparel. We are doing 1 Men’sT, 1 […]

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 […]