Take about 15 minute to hit a moderate to heavy 3 rep dead lift. This doesn’t have to be a PR, just hit some heavy weight. For conditioning today, we have an AMRAP in 12 minutes. Scale the muscle-ups to pull-ups as needed and make sure that the clean and jerk weight is light enough...Read More
A 4 station alternating EMOM today. Take a few minutes and warm up thrusters and rope climbs, then let’s get after it. You may start on any station you’d like but you must go in order. Strive to complete all sets of thrusters unbroken. Coaches discretion on subbing out running (weather). Conditioning Alternating EMOM x...Read More
Today we throw it back to last years Open. This one was a lot of fun with an interesting “beat the clock” format. The faster your complete the work, the more rest or more of a headstart you earn. Today, scale so that you can work in the 3rd set. Meaning, adjust the weight and...Read More
Let’s start off with some skill work today, we’ll pair that with calorie row / bike to start our engines and work under a fatigued state. Two quick met-cons today, with a 2 minute rest between. Basic moves here, so head down and go, keep moving and go for max reps on both WODs. Alternating...Read More
Take the first 8-10 minutes to build up in weight to a moderate (65-75% 1RM) load for CJ / Front Squat. You’ll be completing 6 rounds for time today, so work with a coach to verify what weight is right for you as this is a high volume workout. The weight needs to be heavy...Read More
Happy Birthday Thermal !! Let’s tackle a fun house WOD with an Open feel today. Scale power cleans to a weight that you can hit quick single on. After the WOD find one of our new toys and take on the interval challenge “10/20” -it’s fun!! Conditioning Thermal Anniversary WOD AMRAP in 14 minutes 12...Read More
Start class today by getting better at SOMETHING. Specifically anything gymnastic, pick what you’re worst at and get after it for a few minutes. No counting or scoring is needed, just dial in. For today’s WOD, start off with a smokin set of 50 squats. Then in the remaining time you have 7 hang snatches...Read More
We’ll be running two heats today, so get ready to go right away on this bench mark. Push presses will come from the rack and everyone gets a 20″ box YAY!!!. Have your counter record your reps on a whiteboard and your total across all 3 rounds will be your score. The 1 minute rest...Read More
