menu close menu

Latest Posts

0 comments

Saturday December 13

Classes at 9 and 10:30am, there will be a weightlifting class at 12pm! General Warm Up Dynamic Warm Up 5 Rounds 90 sec max row rest 30 sec "Dirty Thirty" 30 Box Jumps (24/20) 30 Jumping Pull Ups 30 KB Swings (24/16) 30 Walking Lunges 30 KTE 30 Push Press (45/30) 30 PVC Good Morning 30 WB (20/14) 30 Burpees 30 DU Cash Out: Mobility

read more
0 comments

Saturday November 29

Classes at 9am and 10:30am General Warm Up Snatch Progression Snatch Every 90 sec for 15 min 1 Hang Snatch 1 OHS 1 Snatch Partner WOD One partner works at a time 100 Power Clean (115/75) 2000m Row 100 Burpees Partition however you like Cash Out: Mobility

read more
0 comments

Tuesday November 11

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% For Time: 1000m Row 40 KB Swings 30 Box Jumps 20 Lunges (95/65) 10 STO (95/65) Cash Out:Bench 3x5, Dips 3x6, Ring Row 3x10

read more