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

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

Friends and Family night 6:00 PM KB CLASS A. 6 RDS – 6 KB DEADLIFTS – 6 GOBLET SQUATS B. PUSH-UP LADDER 1 – 10 – 10 2 HAND SWINGS BETWEEN RUNGS C. DOUBLE KB RACK HOLDS – 3 X 1 MIN ON/OFF  Read More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 PULL-UPS – 6 R/L SNATCH B. 10 RDS – 5 R/L CLEAN & JERK  Read More

A. 5 RDS – 2 DEADLIFT – 10 HEAVY 2 HAND SWINGS (PERFORM AS EXPLOSIVELY AS POSSIBLE) B. 10 RDS – 2 CLEAN – 1 PRESS – 3 SQUATS (PERFORM WITH A PARTNER IN YOU GO/I GO FORMAT)    Read More

NO CLASS TONIGHT. CHECK OUT AN OLYMPIC WEIGHTLIFTING CLASS OR HOME WOD 20 – 30 MIN – PERFORM AS MANY ROUNDS AS POSSIBLE OF FOLLOWING MOVEMENTS – UNWEIGHTED TGU L/R – 10 FACE THE WALL SQUATS   SEE YOU FRIDAY NIGHT AT 6 PM  Read More

6:00 PM KB CLASS A. 5 RDS – 6 SQUATS – 6 R/L SNATCH – 10 M CRAWL FORWARD/BACKWARD B. 5 RDS OF 10 2 HAND SWINGS EVERY 30 SEC. FOR 4 SETS WITH 30 SEC. BREAK BETWEEN ROUNDS.Read More

NO CLASS TODAY. CHECK OUT AN OLYMPIC WEIGHTLIFTING CLASS.  NIC IS AN EXCELLENT COACH WITH A GREAT BEARD.  DON’T BE INTIMIDATED BY THE RED HAIR. HOME WORKOUT 20 MIN OF CRAWLING AND ROLLING.  TRY TO MOVE THE ENTIRE 20 MIN.   SEE YOU MONDAYRead More

6:00 PM KB CLASS A. SPEND 10 MIN TO FIND MAX PRESS B. 5 RDS – 5 PRESS – 5 SQUAT C. SNATCH 32 RDS – 15 SEC ON/OFF    Read More

6:00 PM KB CLASS A. 5 RDS -TGU L/R -5 PULL-UPS -10 DBL KB SWINGS B. 7 RDS -6 R/L CLEAN & JERK  Read More