Function: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box step ups  B.) 5 min AMRAP 5 Double KB Push Press 10 Double KB Deadlift 15 Step Ups (24/20) C.) 3 x 1 min planks Perform: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box step ups  B.) Half of Open WOD 13.2 5 min AMRAP 5 STO (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) C.) 3 x 1 min planks Compete: A1) Clean and Jerk – 1 rep @ 75% A2) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up 30 weighted box step ups (DB’s) NFT. B.) Half of Open WOD 13.2 5 min AMRAP 5 STO (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) C.) 3 x 1 min planks    Read more

Recovery Week. Function: A) Back Squats – 3×5 @75% then… 1 legged RDL’s – 4×10 L/R – with KB or DB * Not heavy, think stretch B.) 4 rounds, 5 min per round 500 m Row Do 10 heavy goblet squats and 5 strict pull-ups during remaining time ***Use partner to hold feet on pull-ups*** Perform: A) Back Squats – 3×5 @ 75% then……. 1 legged RDL’s – 4×10 L/R – with KB or DB * Not heavy, think stretch B.) 4 rounds, 5 min per round 500 m Row Hit 3 heavy power cleans and 5 strict pull-ups during remaining time ***Use partner to hold feet on pull-ups*** Compete: A1) Snatch – 1 rep @ 75% A2) Back Squats – 3×5 @ 75% 1 legged RDL’s – 4×10 L/R – with KB or DB * Not heavy, think stretch B.) 4 rounds, 5 min per round 500 m Row Hit 3...Read more

  No Classes today.  3rd annual Turkey Throwdown! Festivities will start at 9am sharp so make sure you show up before hand to talk strategy and to warm up with your team.Read more

Hitting the trails at 9:30am at Quarry hill for a few miles then Coffee afterwards! Meet at the parking lot in front of the nature center. We usually wait a few minutes just incase someone is running late. things to remember……… Even though the weather says it will be warm remember it’s winter. The following are good thoughts for staying warm. – scarf or ninja mask to cover your nose and face – wool socks – shoes that you’re okay with getting wet – extra clothes for afterwards to stay warm dress like it’s 50 degrees otherwise, you’ll get warm fast once we start running.Read more

Function: A) 5 rounds A) 5 Double KB Clean & Press(35/26) 1 Double KB Front Squat 2 mins rest between sets B.) 10-8-6 Double KB Clean to Thruster Pull-ups Push-ups C.) EMOM – 6 min. 1st – 10 KB or DB press (35/26) 2nd – 8 burpees Perform: A) Clean and Jerk (full) 4×1 @ 75% B.) 7-5-3 Squat Cleans (155/115) C2B HR Push-ups C.) EMOM – 6 min. 1st – 10 Push Press 2nd – 8 Bar over burpee Compete: A1) Power clean and Power Jerk 4×1 – heavy no misses B.) 7-5-3 Squat Cleans (225/155) C2B (3x for men, 2x for ladies) HR Push-ups (3x, 2x) C.) EMOM – 6 min. 1st – 10 push press (135/95) 2nd – 10 bar facing burpee –Results to comments!Read more