For the clean complex, you’ll start in the hang position, receive it in a full squat and stand up, then go back to the ground for a full clean, stand up, and do two consecutive jerks (push, power, or split – your choice). Start with a moderate weight and increase weight each round (total of...Read More
Take about 15 minutes to get at least 3 heavy working sets of shoulder press (you may increase weight each set if you choose) For the metcon, these are designed as short, quick sprint couplets. Choose a progression/scale that will allow this. For instance, if you usually do singles or doubles for ring dips, do...Read More
Who’s ready for a nutrition challenge? With the holidays over, what better time to reset and get back on track with healthy eating? Here are the details for the upcoming challenge! Important Dates: Challenge Introduction and Nutrition Talk January 1/15 6:30pm The Forge Start date: January 19th End date: February 19th Requirements: Sign up at...Read More
The 3 rep power snatch is taken from the ground and lands in a power position (quarter squat). These should be touch and go reps, meaning you should hold onto the bar, but may rest in the hang position. For beginners, either do 3 rep HANG power snatches, or just practice single hang power or...Read More
Work up to three working sets of 5 rep deadlifts (go for a max if you wish). Then you’ll do four Tabatas: do a full 8 rounds of pull ups (20 seconds work, 10 seconds rest) then rest 1 full minute before beginning front squats. Continue in this fashion for all four movements. You will...Read More
Skill 5 minutes for pull up progressions Strength (15 min) Bench Press 10, 10, 10 Conditioning AMRAP in 10 minutes: 10 Power cleans, 135/95# 10 toes to bar 10 KB swings, 53/35#Read More
Over the last few weeks you may have had a class with Molly or Aileen running the show. They’ve been doing an awesome job for us and I wanted to let everyone know that we’ve added their bios to our website! Please take a minute to get to know them better by stopping by the...Read More
Strength is a quick 3 sets of 5 back squats (15 minutes max), so stay sub-maximal, but ensure that the 3 working sets are heavy enough to feel them. The metcon is a simple sandwich, starting and ending with wall ball shots. You may do strict or kipping HSPUs or scale to a progression such...Read More
Today, strength is basically warming up the OHS and finding a heavier weight than you will use in the metcon. Doing this will work your overhead mobility and also make the metcon feel “easier” at first. In the metcon, you will start with 10 OHS, then 10 pull ups, then 20 double unders. Then you’ll...Read More
