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Olympic Training A. Practice Every 30 Seconds- Power Snatch for 8 minutes or 16 Reps B. Skill Heaving Snatch Balance 5×3 C. Skill Behind Neck Jerk 5×5 (perfect feet) Strength Training Rest Endurance Training Comp TeamRead more

Level 1 & Level 2 Main WOD. A. 3-3-3-3 Back Squat (all 80+%) B. 5 Rounds: 10 KBS 15 Box Jumps 15 Toes to BarRead more

Olympic Strength A. Practice Snatch 5×1 @ 85% 4×1 @ 90 % 2×1 @ 95% 3×1 @ 85% B. Practice Clean and Jerk 7×1 @ 88% 1 RM C. Strength 3-3-3 1 1/4 Back Squat AHAP Strength Training 1 RM Front Squat 1 RM Bench Press Endurance Training Complete a 5K Row for time.  EveryRead more

Olympic Training – 7pm with Coach RyTom A. Practice Low Hang Clean and Jerk 1-1-1-1-1-1-1-1-1 B. Skill Behind Neck Split Jerk 3-3-3-3-3 C. Skill Snatch Pause Pulls + Jump Shrug @ snatch 1 RM 2-2-2-2-2-2 Strength Training 1 RM Deadlift 1 RM Strict Press Endurance Training Comp Team Skill Work Complete Part A of OlyRead more

Main WOD Level 1 and Level 2 A. 1 DL every 30 Seconds at 85% 1 RM Until Failure or until 16 Reps B. 4 Rounds: 14 Pistols (alternating, total) 25 Push UpsRead more

Gotta be here to score some fitness!Read more

Come join us for a free workout Saturday August 23rd at 10:30am All levels of fitness are welcome. Bring your friend!Read more

Team “Danny” As a team of two, with one partner in a plank (front or side) at all times, As many rounds in 20 min of: 30 Box Jump 24/2020 Push Press 115/7530 pull-upsRead more

Olympic Training  A. Practice 10×1 Clean and Jerk @ 88+% 1 RM B. Skill 3×3 (each foot) duck walk ***ASK RYTOM IF YOU ARE UNSURE C. 5×3 Front Squat @ 80-85% 1 RM Strength Training  A. Bench Press TUT (0:3:3:0) (Heavier than last week) B. 3×10 (each side wypers @ 135/95) C. 3×20 GHD SitRead more

Level 1 & Level 2 A. 5-5-5 Front Squat B. 3 Rounds: 4 Minutes on the Clock: Shuttle Run then: Squat Clean Thruster AMRAP @ 135/95 3 Min Rest in between each round.  Read more