Strength: snatch complex (from the ground, above the knee, high hang) 3×5 snatch (weight: heavy enough to keep a proper form) Conditioning: 4RFT 15 Pistols (L+R=1) 15 MB clean 15 lateral jumps (L+R=1)Read More

Skill: work on pistol for 10mns Conditioning: 21-15-9-15-21 KB swings (53/35) Chest to bar pull-upsRead More

Coach’s Choice “Julies Birthday WOD”  Read More

Open Gym ONLY Noon-1:00 PMRead More

CLOSEDRead More

“12 Days of Christmas” 1 Rope Climb 2 Burpees 3 Pull-ups 4 De-load Push-ups 5 Wallballs (20/14) 6 Shoulder-to-OH (95/65) 7 Box Jumps (24/20) 8 SDHP (95/65) 9 Abmat Sit-Ups 10 OHWL (45/25) 11 HSPU 12 Thrusters (135/95)Read More

Strength: Work on OHS for 10 minutes Conditioning: For Time Buy-in = 400m run 20 DL (225/185) 40 Wallballs (20/14) 15 DL 30 WB 10 DL 20 WB 5 DL 10 WB Cash-out= 50 DUs    Read More

Strength: 10 minute EMOM 4 HPC then 4 Front Squats   Conditioning: “Fran” 21-15-9 Thrusters (95/65) Pull-upsRead More