Wednesday Armor
Strength and Technique for Cleans On the 1:30 x 5 Sets: Pausing Clean Pull Low-Hang Squat Clean Front Squat Barbell Cycling For Time: 10...
Tuesday at the Rock
Strict Press 5 Sets of 3 Push Press Complex On the 2:00 x 5 Sets: 1 Pausing Drive 1 Drive 2 Push Presses 2 second pause in the dip in the...
Monday Strong
Strength: Tempo Deadlift- 20:00 to find a heavy set of 2 Tempo @ 32X3 WOD: “Jackie” 1000M Row 50 Thrusters 30 Pull Up
Saturday
100x Curtis – P for time (95/65) *Every time you put the bar down – 200m Run *May rest with bar in front rack or back rack position
Day After Thanksgiving Grinder
Grinder 00:00-20:00: AMRAP 100m Farmer Carry 50x Push up 20:00-40:00: AMRAP: 100m Double arm KB Front rack carry 50x Sit up 40:00-60:00...
Happy Thanksgiving
We are closed today, but we do wish you a Happy Thanksgiving!
Swole for the Holidays
Bench Press 5 Sets of 3 WOD: “Swole Cycle” 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Assault Bike Calories Strict...
Dirty Tuesday
Strength: Part A – Snatch Grip Sotts Press 5 Minutes to Build to Moderate Set of 3 Part B – Snatch Drop 5 Minutes to Build to Moderate...
Monday Hit and Run
Power Snatch Technique On the 1:30 x 7 Sets: 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch WOD: “Hit and Run” 3 Rounds: 400...
A Saturday for Heroes
Bert For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150...
