1. “Tosh Sprints” 200m Run, rest equal time (man hole & back) 400m Run, rest equal time (Crystal Cove sign & back) 600m Run, rest equal time Repeat this cycle for three rounds. 2. Core – 3 Rounds Not for Time 10 Strict Pull ups 25 Wall Ball Sit ups (15/20) 15 KB banded Pull […]

A little throwback for ya! 1. Beast Builder V1: EMOMx7 Min 1: 7  unbroken Hang Squat Cleans + 1 Jerk, 135/95 Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95 Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95 Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken […]

In teams of two: Partner A works the first minute, partner B the second.  Tally your reps, high score wins minutes 1 & 2 amrap hspu minutes 3 & 4 amrap walking lunge steps w/ sandbag 60/40 minutes 5 & 6 amrap pull ups minutes 7 & 8 amrap power snatch 115/75 minutes 9 & […]

5:30pm class…we are moving class to 4pm tonight so we can support our Cody Broncs and make it to the 6pm game.  Sorry for any inconvenience. Go Broncs! Overhead Squat work up to a heavy single 7 RFT: 7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more) […]

10 minutes of hand stand training Use this time to practice this skill, 4 rounds of either: Hand stand holds (you pick time :15, :30, :45, 1 min. rounds) Hand stand hold on wall (facing) to taking steps off wall Partner assisted hand stand walking Hand stand walk for distance  WOD 80 double unders 30 […]