Skill: work on strict HSPU for 10 mins Conditioning: 3RFT 12 Deadlift  (135/95) 9 Thrusters (135/95) 6 Snacth (135/95)Read More

Skill: work on Handstand walks for 15 mns Conditioning: 4 RFT: 10 Minute Time Cap 20 Hand Release Push Ups 100 Meter Run 4 Squat Cleans (200/140)Read More

Str: 10 mn EMOM 1 PC + 1 HC + 1 HSC (135/95) = 1 rep Conditioning: For time 100 push-ups 100 sit-ups 100 squats  Read More

Strength/Skill:30 min  Clean & Jerk.  Work to heavy single. WOD: 30-20-10 C&J 95/65 Double Unders Pull-upsRead More

Coach’s ChoiceRead More

Open Gym ONLY Noon – 1:00 PMRead More

CLOSED Happy New Year!Read More

31 x H-A-P-P-Y-N-E-W-Y-E-A-RRead More

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