Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Conditioning: 100m Run 10 Power Snatches (95/63) 20 Wall-Ball Shots (25/16) @ (10/9′) 100 Double Unders 20 Leg Tucks 10 Thrusters (95/63) 100m Run   For Time   Strength: Front Squats 1-Rep Max Compare to Friday, 01 June 2018   Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch – 1:30/side     Post time, max load, and experiences to commentsRead more

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs (24/20”) …then… 40 Burpees   For Time Compare to Wednesday, 22 November 2017 Flexibility/Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side     Post time and experiences to commentsRead more

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: Complete as many rounds as possible in 4 minutes of: 20 Wall-Ball Front Squats (25/16)* 40 Double Unders   …Rest 2 minutes Complete as many rounds as possible in 4 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 2 minutes Complete as many rounds as possible in 4 minutes of: 20 Sit-up Slammers (12/8) @ 2m 40 Singles   For Score *Hug ball against chest   Strength: Offset Back Squat (10/5) 2/2 max load* *Perform 2 reps with offset weight on right, and then 2 reps with weight on left. Males offset with 10#, females use 5#.   Flexibility/Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post scores, load, and...Read more

  Conditioning: “Add a little fun” 25-minute AMRAP* 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to the partner version Saturday, 19 November 2016 *Add one rep to each exercise each round. Strength: Deadlift 7-rep max Goal here is to work up to the “max load” you can lift with good-great form. This is form work practice at moderately heavy loads.If coach, or any advanced lifter, says your form is fading as you perform a certain weight, don’t add weight until you fix your positioning/form.   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side     Post score, max load, and experiences to commentsRead more

No Friday night class this week. Sorry for any inconvenience. All other classes normal.   Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings (72/53) 8 Box Jumps (30/24″)*   For score *max box jumps on last round   Sell-out: 5 D-ball Cleans (100/80) 10/8 Calories Rowed Rest 1:00   3 rounds for time Flexibility/Mobility: Elevated Cat – 1:30 Spine Smash – 2:00 Pike Stretch – 1:30 Couch Stretch – 1:30/side     Post times and experiences to commentsRead more