Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness A1.  Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest A2.  Weighted Pull-ups x 5 (Superset w/ Squats) B.  4 Rounds AFAP  20 x Wallballs  20 x Russian Swings  2 Min Rest ...Read More

  Cycle 2 – Week 4 – Session 1 Intensity – 85% Notes: Focus, hit your reps. Towards the end of the week should be an appropriate time to take things up a bit. Sots Press – 3×5 Muscle Snatch + Drop Snatch – 6×1 Barwork – 30 reps   B.) Snatch – 7×1 Behind...Read More

6:00 KB CLASS A. 5 RDS – TGU L/R – 6 SQUATS – 6 PULL-UPS B. 8 MIN – 15 SEC ON/OFF OF 2 HAND SWINGS C. 3 X 10 HLRRead More

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness A.  Deadlift – 5 x 2 w/2 Min Rest B.  AFAP 30 x Dumbbell Push Presses Then… 3 Rounds 15 x Jumping Squats 20 x Sit-ups Then… 30 x Push-ups Performance A.  Snatch + OHS – 5 x 2...Read More

Cycle 2 – Week 3 – Session 6 Intensity – 75% Notes: End of recovery week A.) Sots Press – 3×5 Squat Jerk – 5×2 Barwork – 30 reps   B.) C and J – 75% +5 lbs   Snatch Pulls – 4×2   BS – heavy 3 rep w/ pause on 1st rep. Goal...Read More

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness – Performance – Sport A.  AFAP 500M Row 30 x American Swings @ 1.5 pood/1 pood 20 x Burpees 10 x Power Snatch @ 135lb/95lb (Adv 155lb/105lb) (Fitness – Deadlifts)  40 x Box Jumps @ 24inch/20inch  10 x Power...Read More

Cycle 2 – Week 3 – Session 5 Intensity – 75% A.) Sots Press – 3×5 Low Snatch Balance – 5×2 Barwork – 30 reps  B.) Snatch – 75% +5 lbs Clean Pulls – 4×2(1 rep clean weight) C.) Broad Jumps – 10 Hollow Rocks – 2 min. Mobility – 10 min.Read More

6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT – 5 DOUBLE KB PRESS B. 6 RDS – 6 R/L SNATCH – 10M CRAWL FORWARD/BACKWARD  Read More

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness  A.  Take 15 Minutes to establish a 2RM Front Squat  B.  5 Rounds AFAP  7 x Push Presses  7 x Strict Pull-ups  14 x Air Squats  Performance – Sport   A.  Take 15 Minutes to establish a 3 Cleans...Read More

Cycle 2 – Session 4 – Week 3 Intensity – 75% Notes: Recovery week, RECOVER. A.) Sots Press – 3×5 Split Jerks – 5×2 Barwork – 30 reps   B.) Clean – Pos 1 pause + full lift Strict Press – (front rack) 3×7 GM’s – 3×7   C.) Planks 4min. Mobility – 10 min....Read More