WOD AMRAP 20: Teams of 3 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint (red-blue line down and back) 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds ... Continue Reading

“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 simpl... Continue Reading

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 (F... Continue Reading

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... Continue Reading