Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  The 5:30 pm and 6:30 pm classes will be canceled for the day.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm Fitness A1.  Back Squats – 4 x 5    A2.  Pull-overs – 1 x 20 B.  4 Rounds AFAP  10 x Deadlifts 15 x Burpees 15 Min Cap  Performance A1.  Back Squats –  Work up to a heavy 5 rep set  A2.  Pull-overs – 1 x 20  B.  4 Rounds AFAP  10 x Deadlifts @ 185lb/135lb  20 x Lateral Bar over Burpees  15 Min Cap  Sport  A.  EMOM – 10 Minutes  Even Min – 7 Front Squats @ 70%  Odd Min – 7 x Push Jerks @ 70%  B.  4 Rounds AFAP  5 x Muscle-ups  10 x Deadlifts @ 225lb/135lb  20 x Lateral Bar...Read more

Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  The 5:30 pm and 6:30 pm classes will be canceled for the day.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.   Fitness A.  10 Minutes to work up to a heavy Snatch Balance  B.  AFAP    200M Run    and then….  5 Rounds   10 x Hang Power Snatch (Pos 1)  15 x Wallballs  and then….  200M Run  C.  3 x 20 Hollow Rocks  Performance  A.  5 x 3 – Snatch Balance + OHS + Snatch Push Press w/2 Min Rest   (Heavy as possible) (From the Rack) B.  AFAP   200M Run    and then….  5 Rounds   10 x Hang Power Snatch @ 95lb/65lb  15 x Wallballs @ 20lb/10lb   and then….  200M Run  C.  100 x Hollow Rocks  Sport  A.  EMOM –...Read more

Notes – The prescription for the Strength Training program will change daily.  Somedays the strength program will be prescribed before the daily WOD, other days vice versa.  You will also see additional speed/agility drills and accessory work to help condition the athlete.  It would be ideal to split the daily WOD and strength training sessions into two separate sessions.  -Stay strong, drink milk, eat your steak and onions  ~Matt  A.  CFP – Daily WOD  B.  STRENGTH (Day 1/Week1)  Shoulder Press – 3 x 10  Bench Press – 3 x 12  Bentover Rows – 2 x 15  Straightbar Curls (2 x 10)  “YES CURLS”  Back Squat – 1 x 20  Straight Arm Pull-overs – 1 x 20  RDL – 1 x 15  Straight Arm Pull-overs – 1 x 20  C.  Speed Agility  3 x Pro Agility Drill – Demo Video  3 x 5 – Max Height Box Jumps  -Post results under...Read more

Fitness – Performance – Sport A.  Hero WOD – “Ship” 9 Rounds AFAP   7 x Squat Cleans @ 185lb/125lb  8 x Burpee Box Jumps @ 36inch/30inch  (Scale accordingly!) -Post results under comments    Read more

Fitness – Performance – Sport  A.  Open WOD 13.5  4 Min AMRAP  15 x Thrusters @ 100lb/65lb  Masters @ 65lb/45lb  15 x CTB Pull-ups, Masters women Jumping CTB  -4 Min bonus for every 90 reps completed.   C.  AFAP (Time permitting)  21 x Burpees  42 x Double-unders  15 x Burpees  30 x Double-unders  9 x Burpees  18 x Double-unders  Optional Accessory  Muscular Endurance/Strength  A.  Incline Bench – 3 x 12  B.  Upright Row – 3 x ME  C.  Strict Pull-ups – 3 x 10  -Post results under comments    Read more