Strength   3 Rounds   – 3 Strict Press – 3 Push Press – 3 Split Jerks   *Rest 2 Minutes after each exercise. All loads will be @ 75% of 1RM for each movement.*     Metcon   10 Minute AMRAP   10 Sumo Deadlift High Pull 75/55 10 Burpee Box Jump Overs 24/20  

Olympic Lifting classes start tomorrow (Wednesday @ 6:30pm)  These will be a 3 week progression for each lift with the 4th week being used to obtain a 1RM – so you won’t be able to move on to the next progression until you complete the one before (you can join in any time but you […]

  “Brehm”   For time:  15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories       U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when […]

OLYMPIC LIFTING CLASSES

Olympic Lifting classes start tomorrow (Wednesday @ 6:30pm) These will be a 3 week progression for each lift with the 4th week being used to obtain a 1RM – so you won’t be able to move on to the next progression until you complete the one before (you can join in any time but you […]

 Barbell Work   EMOM x 15 minutes   1st 5 minutes- 3 Power Cleans EMOM @75% 2nd 5 minutes- 2 Power Cleans EMOM @80% 3rd 5 minutes- 3 Power Cleans EMOM @70%     Met-Con   100 Double-unders 50 Toes-to-bar 50 Double-unders 25 GHD Sit-ups     Mobility

***Few announcements*** -There will be no Unconventional WOD on Saturday due to our Compound Adventure Race at York River State Park – hope everyone has been training!! Reminder all participants need to be there for race brief at 10am sharp!!!  If you are volunteering – check with Ryan when he needs you there! -There will […]

  Strength   5X3 Tempo Front Squats @ 80% – rest 60 sec.     Conditioning   4 Rounds   7 Push Jerks 155/105 14 Pistols (alt.) 28 Double Unders   

   “Helen”   3 Rounds for time of:   400m Run 21 Kettle Bell Swings 53/35 12 Pull-ups

    Strength    15 minutes to find 1RM Snatch Balance       Conditioning   12 Minute AMRAP   4 Muscle-ups 8 Deadlifts 185/120 12 Box Jumps 24/20

  Strength    15 minutes to find 1RM Snatch Balance       Conditioning      

 Mobility For week 5/20

** Attention**   There will be NO 5am class Monday 5/20 due to a power outage. We have a electrician coming to look at it tomorrow. All class times (other than 5am) will be held Monday 5/20. Sorry for the inconvenience! StrengthBench Press3 Rounds5-5-5Rest 90 seconds between sets(Light-Moderate- Heavy. Weight will stay the same for each […]