03.03.2014

Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]

2013 in review

It’s the very last day in 2013, what are you going to do with it? How are you going to make the memory of this day last a lifetime? Do something bold. Do something new. Let go of fear, just for the last day of this year, and do something that you really wanted to […]

05.24.2013 [friday]

Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang Clean (full squat)+Jerk WOD: “One-legged Bear Complex”: 5 RFT: completing the complex 7 times=1 round you may […]

5.17.2013 [friday]

Clean & Jerk, Snatch:  From above the knee: Snatch: 15:00 work up to a 1RM Clean & Jerk: 15:00 work up to a 1RM Metcon: 4 Rounds: 10 weighted Abmat Sit ups 10 Barbell Front rack walking lunges 135/95# 50m Sled Push +90/50#

10.26.12

Guess what we just got in the mail??? …GIFT CERTIFICATES!! Just in time & perfect for the holiday season that is rapidly approaching! Snag one for the friend/spouse/relative that wants to come in, then you can show off your skills! SWOD: Level 1: Power Snatch 5×3 Chin-Ups 3 Rep Max Level 2: Every 40 seconds […]