T-Shirt and Tank pre-order starts today!   Warm-up/Mobility: 10min Coaches Choice Strength: 1) Power Snatch 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.   For the Power Snatch, work within your skill set (high-hang, mid-hang...Read More

Warm-up/Mobility: 10min Coaches Choice Strength: Bench Press 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.     Conditioning: Working in groups of 2-3 5 Rounds :30sec Row :30sec Rest :30sec Kettle Bell Swing or Ball...Read More

Warm-up/Mobility: 10min Coaches Choice Strength: 1) Overhead Squat 5×3, 65%-75% 2) Front Squat 5×3, 65%-75% Warm-up: 3×3 20min time limit   Notes:   Warm-up first then work within the % range. You may go up in weight, but all sets/reps should be manageable.   Don’t bite off more then you can chew on OHS! Conditioning:...Read More

Warm-up/Mobility: 10min Coaches Choice Strength: 1) Power Clean 5×3, 65%-75% 2) Shoulder Press 5×3, 65%-75% Warm-up: 3×3 25min time limit   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.   For the Power Cleans work within your skill set (high-hang,...Read More

This week we will be conducting our “Open Gym” format on Monday, Tuesday and Wednesday. The gym will be closed Thursday, Friday and Saturday . Please use this week to rest and recover. Max Week (and the weeks leading up to) were very strenuous. This will be a perfect week to recharge and come back...Read More

Warm-up: Coaches Choice, 10min time limit Workout: Teams of 3-4 people complete the following 1min Mt. Climbers 2min Jumping Lunges 3min Kettle Bell Swings or Ball Slams or Plate to Overhead or all 3 4min Burpees 5min Doubles, Singles, Tuck Jumps or Jumping Jacks 2min Rest 5min Doubles, Singles, Tuck Jumps or Jumping Jacks 4min...Read More

Next week we will be conducting our “Open Gym” format Monday, Tuesday and Wednesday. There will be a warm-up and workout posted on the white board. The workouts will be about 15-25min in length and will consist of basic movements (don’t mistake basic for easy). You will be in charge for your own warm-up, you...Read More

Workout: 5K Row We will be doing our “Open Gym” format today. Meaning there will be a Coaches Choice warm-up on the board for you to do on your own. When you are ready to hit the workout tell your Coach and they will help you time your effort. The hours you we will have...Read More

MAX WEEK: DAY 3 Warm-up/Mobility: Coaches Choice 5min time limit Please arrive early if you need extra warm-up/mobility time. Strength: 1) 15min to establish a 1RM Snatch 2) 15min to establish a 1RM Back Squat No more then 3 heavy attempts. Work within your skill set for the Snatch You must have 2 spotters for...Read More

MAX WEEK: DAY 2 Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) 15min to establish a 1RM Push-Press No more then 3 heavy attempts.   Notes:   The clock will be running and strict adherence to the time will be implemented by the coaching staff.   Use as many warm-up/acclimation sets as needed. If you have been...Read More