6:00 PM KB CLASS A. 5 RDS – PRESS – LUNGE – SQUAT – SWITCH HANDS – PERFORM 4 R/L EACH SET B. 10 RDS – 10 2 HAND SWING – 10 M FORWARD/BACKWARDS CRAWL  Read more

Bring a Friend Day WOD A.  20 Min AMRAP (Groups of 3 – 4)  Complete as many rounds with your partners 150m/100m Row  10/5 x Burpees  15/10 x Wallballs  Sport  A.  20 Min AMRAP w/Partner  150m Row  10 x Burpee Pull-ups  20 x UB Wallballs  @25lb/16lb  -Post results under comments    Read more

Programming – Cycle 1 – Week 4 – Session 2 Intensity – 80% A.) Sots Press – 3×5 Power Jerks – 5×2   B.) Clean and Jerk – 6×1   Back Squats – 4×7   RDL’s – 5×10   C.) NSSU – 40 Extra – Hamstring Mobility – 10 min. Thoughts for the day – Do what you love “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in...Read more

Fitness A1.  Back Squats – 5 x 5 w/4 Min Rest A2.  Kettlebell Rows – 5 x 5 B.  Every 2 Mins for 5 Sets 20 x Double-unders 15 x Heavy Russian Swings 10 x Bar Taps Performance – Sport  A1.  Back Squats – 10 x 10 w/2 Min Rest A2.  Kettlebell Rows – 5 x 5 (After every other set of Squats) B.  Every 2 Mins for 5 sets 20 x Double-unders  15 x Heavy Russian Swings  10 x T2B  -Post results under comments  Read more

Cycle 1 – Week 4 – Session 1 Intensity – 80%   A.) Sots Press – 3×5 Snatch Balance – 5×2   B.) Snatch – 6×1   Behind neck strict press – 5×10   Snatch RDL’s – 5×10   C.) Mobility – 10 min. Core – Planks – 5 min. Extra – Chest / Back Thoughts for the day: Why do you train? What makes it worthwhile? Remember your answers, use them as your fuel.Read more