We’re going to take advantage of the sunny morning to get out and run today. This is a longer metcon, but we have put a time cap on it to keep people from overdoing it. You may also scale the rounds from the start and do 3 or 4 rounds for time. 5 rounds for...Read More
With a Partner for 6 Rounds 5 clean and jerks, 185/125# 3 rounds of Cindy Each partner will complete 5 clean and jerks the 3 rounds of “Cindy” then alternate until partners have completed 3 rounds each. Warm up to a heavy clean and jerk, either to 185/125 or about 80% of your 1RM, whichever...Read More
Christmas Schedule: Wednesday 12/24 – 6:00 am and 9:30 am only Thursday 12/25 – Closed Friday 12/26 – Regular Schedule The following workout is done in order of the tune “12 Days of Christmas.” For those not familiar, you will do 1 deadlift. Then you’ll do 2 HSPU, and 1 deadlift. Then you’ll do 3...Read More
Take about 20 minutes to find a 2 rep max front squat out of the rack. Keep those elbows high and squat low to utilize the bounce. For “Elizabeth” we are doing the power clean version – this should be a fast workout (under 10 minutes ideally, but closer to 5-7) so choose an appropriate...Read More
One Year Ago… And here we are… Join us for our one year anniversary party! The fun starts at 10:00am with an incredible team workout! The DJ will be spinning the tunes and it is sure to be a great time! We can’t wait to celebrate with all of you!!Read More
Continuing our quest to improve our weightlifting, the power snatch + snatch combination should reinforce full extension at the top and proper footwork for both the power and squat receiving positions. The metcon should be a burner. The weight should be moderately heavy where the first 15 front squats unbroken will be challenging but not...Read More
Our strength portion focuses on finding a 5 rep touch-and-go power clean and jerk. This means you may not reset with the bar on the floor between reps. You may reset your hook grip in the hang though. Since you are going for 5 quick reps, a power or push jerk are preferable as opposed...Read More
