Whether you like to use chalk or not, after a certain amount of work hanging from the bar, your hands may rip.  There are ways to prevent this, which is another conversation but let’s talk about what you can do once you’ve ripped and how to get back to WODing quickly. You could take a cue...Read More

Kettlebell/Funtion: A.) 1 Mile Run Test Then 15 Double Under practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3).  You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total rounds Perform/Rx A.) 1 Mile Run Test Then 15 min Double Under practice B.) Core...Read More

Kettlebell/Function: A.) KB Front Squats – 15 min. to find 5 REP MAX B.) 5 rounds 10 Lunges w/plate OH 5 Burpees PERFORM/RX: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees Compete: A.) Front Squat – 15 min. to find 1 rep max B.)...Read More

Kettlebell/Function: A.) Turkish Get Ups. 10 x 1L/1R Work up in wt to new PR attempt. B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Perform/RX A.) Make up Lift B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Compete: A.) Make up Lift B.) “Mary” 20 min AMRAP...Read More

Earn your cheat days in the gym. We’ve all heard this and it’s a cushy little thought process. And as long as our two feet hit the gym floor everyday it allows us to very easily justify “the cheat”. This is a mentality that I am guilty of adopting. But it wasn’t until I took...Read More

Recovery week continues. All Levels: A.) Skills Practice 15 min. B.) 20 min AMRAP Easy pace 400 m run 30 sec HS hold or plank 15 Double KB Front squats (light 35/26)Read More

All Levels: A.) Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups 5 min rests 5k Run 5 min rest Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups. -Results to comments!  Read More

KB Function: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar Taps (8)  B.) 8 min AMRAP 10  Hand Release Push-ups 50 single unders   Perform/RX: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar MU (3) w/ band(s) B.) 8 min AMRAP 10 Dips or 2-3 MU 30...Read More

Friday night lights at 6:30pm.  No classes at 6:30pm All Levels: A.) Back Squats 5×2 @ 85% pause 1st rep B.) For time w/partner: 80 Cal Ski 80 Cal Row 30 Cal Bike 400 Dubs(singles count as 1/2 rep) Alternate with partner as needed.  Read More

KB/Function: A.) 15 min. skill practice – TGU – Bar Taps B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) rest 5 min 5 min AMRAP 5 pull-ups 5 burpees Perform/RX A.) 15 min. skill practice – MU – DU B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) 5 min...Read More