Strength Power snatch + 3 OHS Conditioning With a partner: AMRAP in 60 seconds at each station, no rest between stations. 4 total rounds: Burpee pull ups Thrusters, 115/75# KB swings, 70/55#Read More
We are looking for heaviest deadlift you can pull twice. A very very slight regrip between reps is acceptable, but anything more (including standing up and resetting) will not count. Remember to set that back, torque your legs by twisting them into the ground, and drive through the heels. For the metcon, establish control on...Read More
Community News Next Monday evening at 5:30pm, Dave Reeman will be with us to provide body work and active release massages for anyone interested. Dave has been here before and he works wonders on tight areas and helps to improve mobility around tired joints. $20 for a session with Dave, sign up at the box.Read More
Hang Clean, should not be a power clean, lets work on getting fast under the bar and exploding out of the hole. Jerks can be power or split. After 20 minutes of strength work, spend some time on muscle up technique and progressions. If you don’t have one yet, work on transitions, ring pull-ups and...Read More
The 3 position snatch is designed to have you focus on the important positions in the snatch. When we only pull from the floor, there is a tendancy to pull straight up. When we do the 3 position snatch, it reinforces the idea that you need to pull the bar into the pockets and that...Read More
Do not max out on the deadlift, and if you’d like to work on getting stronger in the clean, do a clean grip (double overhand with a hook grip). It may not result in doing as much weight as a mixed grip, but it will get you better at the clean. For the metcon, pick...Read More
Today’s WOD is an ascending ladder by 3. Complete as many reps as possible climbing as high as possible on the rep ladder until 10 minutes are up. AMRAP in 10 Minutes 3 Thrusters (95/65) 3 Box Jump Overs (24/20) 3 Toes To Bar 6 Thrusters 6 Box Jump Overs 6 Toes to Bar Cash...Read More
For the power cleans, you may go up in weight each set but get to a moderate weight before counting working sets. The snatch grip push press should be light. You may spend time exploring weights on this, but DO NOT go heavy. This is an accessory lift to help with overhead stability, its not...Read More
Please set aside the morning of 12/20 for our one year anniversary party / workout. We’ll have food, a great team WOD and a DJ! The fun kicks off at 10:00am!Read More
The “7/13” squat consists of 7 front squats and 13 back squats. From a rack, do 7 front squats, rack the bar, and immediately do 13 back squats. Do not do many full sets of this as it will tax you – rather, warm up your front and back squats with a few reps each...Read More
