Warm-Up: 5-minute Coaches Choice Strength: 3 sets of: Shoulder Press x 5 reps (Move up on weight on three sets range 75% – 85% of 1rm) Rest 2 minutes between Sets (15 minute time limit)   Conditioning: 4 sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) 400 Meter Run...Read More

 Warm-up: 10-min Coaches Choice Strength: Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Back Squat x 1 rep @ 85% of possible 1-RM Rest 60 seconds Back Squat x 1 rep @ 90-95% of possible 1-RM Rest 2 minutes...Read More

We have some exciting announcements and upcoming changes to make you all aware of in regards to the new space, membership policy changes, Halloween, No Shave November, and New Equipment November. New Space We finally got our new space and are signing the lease this week!! It will be located at 130 Capitol Dive or...Read More

8am: Boot Camp 9am: Olympic Lifting with Sergio Focus will be… [list type=”check”] Drop Snatch Pause Snatch [/list]Read More

Warm-Up: 5 minute Coaches Choice Strength: 15 minutes to work up to a heavy* 3 rep on Bench press. *If the weight feels easy, add more, if it feels heavy, stop. Conditioning: In teams of two, you and your partner will move through five stations for 2 rounds trying to score as many reps/points as...Read More

Warm-up/Mobility: 10 minute Coaches Choice Strength: Three sets of: Push-Press* x 5 reps @ 75-80% Rest 20 seconds Plank 60-90 seconds Rest 90 seconds *Warm-Up 2-3 sets of 3-5 reps before starting super-set Conditioning: Five rounds for time of: 10 Pull-Ups 10 Ball-Slams 30 Double-Unders (90 Single-Unders)Read More

Warm-Up: 10-minute Coaches Choice Strength: Take 15 minutes to work on Snatch technique (Power, Squat, Full, Hang, etc – Work within your ability level) Conditioning: Three rounds for time of: 10 – Hang Power Snatch (95#/65#) 20 – Box Jumps (24″/20″) 500m – Row (Run 400m if no rower available)Read More

Warm-Up: 10 min.Coaches Choice Strength: Four sets of: Weighted Lunges with Barbell x 20 (10 each leg) Rest 2 minutes between sets *Complete one warm-up set with the bar and then build-up on weight over the four sets Conditioning: Complete as many rounds and reps as possible in 15 minutes (AMRAP) of: 20 Sit-Ups 100 Meter Run 10 Ring Dips...Read More

Warm-Up: 10 min. Coaches Choice Strength: Five sets of: Front Squat x 3 reps @ 80-85% (Slight increase from two weeks ago) Rest 20 seconds Pull-Ups x 10-15 (Chest-to-bar/regular/banded…do hardest variation, unbroken if possible) Rest 2-3 minutes before next set. Conditioning: 15-12- 9 Hang Squat Cleans (135#/95#) BurpeesRead More

8am: Boot Camp 9am: Strength & Olympic Lifting A. Take 20 minutes to build to a “heavy” Front Squat Let speed and mechanics dictate what “heavy” means for you today. B. Five sets of: Power Clean + Squat Clean Rest 2-3 minutesRead More