Open Gym today 11:30am-1pm 1. Snatch A. Quickly work up to a heavy Front Squat B. Quickly work up to a banded Snatch pull – loop a resistance band around the bar and stand on it. *Super Set A & B – take 10 min to find both C. Quickly work up to a heavy […]

Rest Day! Yoga with Laura @ 5:30am & CF Striking with Beau @ 5:30pm *Lots of ways to get some active recovery in today. Take advantage. *Don’t forget we are now offering OPEN GYM on Tuesdays & Thursdays from 11:30am – 1pm.

Conditioning: 7 Min AMRAP: 5 Muscle ups or 15 Ring Dips 10 Power Cleans, 155/105 1 min Rest 7 Min AMRAP: 20 C2B 20 Push Press, 135/95 1 min Rest 7 Min AMRAP: 30 Wall Balls, 20/14 30 Box Jumps, 24/20 *Make sure to Check to front board for info on the February Challenge. Gym […]

February Challenge is Toes 2 Bar *These do not need to be Unbroken *You may scale these with Knees to Elbows or V-ups Benefits from doing this Challenge: 1. Increase grip strength 2. Increase ability to link more and more together 3. Strengthen Core 4. Kip Practice WOD 1. Conditioning (WOD from Chris Spealler) 100 […]

Teams of 2: 3 rounds of; 100 squats 50 box jumps 20/24 25 kb clean & jerks 35/55 (in each hand) *one person works at a time