WOD: A.) Clean and Jerk – 8×1 @ 85% 2 min break or less B.) 8 rounds w/ partner – Handstand hold / planks and Sprints – 1 partner holds the hand stand while the other sprints across the parking lot to the grass then sprints back.   SPORT: A.) Clean and Jerk – 8×1 @ 85% – EMOM B.) 8 to 1 ladder HSP if alone. If partnered sport athletes should do shoulder taps with a goal number each round. Sprint to grass and back between each set, sport teams may rest as needed to facilitate an actual sprint. Accessory work: EMOM 10 min1-3 muscle upsIf you don’t have muscle ups spend 15-20 min on progressions -Results to comments!Read more

6:00 PM KB CLASS A. 3 LADDERS – 1-5 DBL KB PRESS – 10 2-H SWINGS BETWEEN RUNGS B. 4 X 1 MIN. LEOPARD CRAWLS – 1 MIN. REST BETWEEN RDSRead more

Friends and Family Day.  Bring a Friend to any class today! WOD: Friends and Family Partner WOD Buy in 2-lap run 3 rounds – 10 burpee’s 40 air squats 500m Row Buy out 2 – lap run Sport: Do WOD above with Comrade or on your own. Assessory Work: EMOM 20 minEven 5 bench pressOdd 8-10 GHDs or 30 sec plankRead more

WOD A. Back Squat 7×2 @ 85% with pause on 1st rep B. 5 min AMRAP 7 pull ups 30 DU -5 min rest 5 min AMRAP 10 Russian swings (1.5/1) 10 Wall balls (20/10)   SPORT A. Back Squat 7×2 @85% 3 second pause on the first rep.  Stand 10 seconds before 2nd rep. (4 Breaths) B. 5 min AMRAP 7 C2B Pull-ups 30 DU -5 min rest 5 Min AMRAP 10 American swings (1.5/1) 10 Wall Balls (20/14) C. Extra Work: 15 min HS walk practice3 x run (4 laps) go pretty hard on the first set and get faster each time.     -Results to comments.Read more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 6 DBL KB FRONT SQUATS B. 5 RDS – 5 R/L THRUSTER – 5 PULL-UPSRead more