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 wome... Continue Reading

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 u... Continue Reading

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... Continue Reading

WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 20/15 100 double-unders  Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Games Scaled Complete as many rounds and reps as possible i... Continue Reading