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, mid-hang or ground). Conditioning: AMRAP 12min 10 Burpees 25 Double Unders or Tuck JumpsRead 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 ready to hit it hard. There will be a warm-up posted on the white board along with the workout for that day. 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 can do the Coaches Choice on the white board or do one of your own. When you are ready to go your Coach will help you time your effort. The hours you we will have for you to come in and get your WOD...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 Burpees 3min Kettle Bell Swings or Ball Slams or Plate 2 Overhead or all 3 2min Jumping Lunges 1min Mt. Climbers   Notes:   Scoring this thing would be a logistical nightmare, so you’re doing it to do it.   Protocol for work:   Mt. Climbers and Lunges: Everyone working at once, rest as needed   KBS/Ball Slam: Max of 2 people working, break work load into :30sec on/off    Burpees: Max of 2 people working, break work load into :30sec on/off   Jumping: Max of 2 people working, break work load into :30sec on/offRead 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 can do the Coaches Choice on the white board or do one of your own. When you are ready to go your Coach will help you time your effort. The hours you we will have for you to come in and get your WOD on will be: 6am-9am and 3:30pm-7:30pm Mon/Tues/Wed Reminder: Doors will be opening at 6am (3:30pm) and clean up/workout ends/doors close at 9am (7:30pm). Do not show up with 15min to spare and expect to get your workout done in time. MAX WEEK: DAY 4 Warm-up/Mobility: Coaches Choice 5min time limit Please...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 for you to come in and do your 5K row will be: 6am-9am and 3:30pm-5:30pm Reminder: Doors will be opening at 6am (3:30pm) and clean up/workout ends/doors close at 9am (5:30pm). Do not show up with :15min to spare and expect to get a 5K in.Read more