Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm. There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm. Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm. Fitness A. Clean Progressions – (Pos 1, 2,...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 A1. Back Squats – 4 x 5 ...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...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...Read More
Fitness – Performance A. 15 Mins of Pull-up Progression B1. Strict Press – 3 x 10 B2. Bent Rows – 3 x 10 B3. Bulgarian Split Squats – 3 x 20 (R/L) B4. Banded Good Mornings – 3 x 20 C. Death by 10M 1st Min <-> 1 2nd Min <->...Read More
Fitness A. Clean Progressions (Pos, 1,2,3) B. 20 Min AMRAP 200M Run/Row 15 x Swings 20 x Mountain Climbers Performance A. 5 Min Skill AMRAP 3 x Muscle Cleans 3 x Hang Cleans (Pos 1) 3 x Hang Cleans (Pos 2) 3 x Cleans B. Pause Cleans – 5 x 2 w/2 Min Rest C....Read More
Fitness A1. Back Squats – 4 x 5 A2. Pull-overs – 1 x 20 B. 4 Rounds AFAP 15 x Wallballs 15 x Pull-ups/Ring rows 15 x Push-ups 1 Min Rest after each round Performance A1. Back Squats – 2 x 5 A2. Pull-overs – 1 x 20 B. 4 Rounds AFAP 9 x Thrusters...Read More
Fitness A. Snatch Progressions (Pos 1,2,3) B. 10 Min AMRAP 30 x Double-unders or 90 Singles 15 x Squats Performance A. 5 Min Skill AMRAP 3 x Muscle Snatch 3 x OHS 3 x Snatch Balance 3 x Hang Snatch (Pos 2) B. Pause Snatch – 5 x 2 w/2 Min Rest C. 10 Min...Read More
Fitness A. Front Squats – 3 x 10 B. AFAP 500M Row 20 x Thrusters 30 x Kettlebell Swings 20 x Burpees 50 x Sit-ups 200 x Single-unders Performance A. Front Squats – 3 x 5 B. AFAP 500M Row 20 x Thrusters @ 95lb/65lb 40 x Swings @ 1.5 pood/ 1 pood 30 x...Read More
