Rest. Everyone’s performance this week has been phenomenal!  As a box we’ve seen numerous improvements on form and technique, as a result we have seen PR’s being set across the board.  Congratulations to everyone on all of their hard work Read More …

“J.J” For time: 185 pound Squat clean, 1 rep 10 Handstand push-ups 185 pound Squat clean, 2 reps 9 Handstand push-ups 185 pound Squat clean, 3 reps 8 Handstand push-ups 185 pound Squat clean, 4 reps 7 Handstand push-ups 185 Read More …

3×3 Bench Press These sets should be maximum effort, with end result being a new 3 rep max. 5 Rounds for time: 135/95 lb Front Squat, 10 reps 200 Meter Sprint  

Pre-WOD Not for time, focusing on technique 4 Rounds: 5 Pistols each leg 30 Second Hand-stand hold 20 Second L-Sit hold —————————– Thruster 3-3-3-3-3-3-3-3 [youtube=http://www.youtube.com/watch?v=4OhqIGYqELk]

Hey guys, Friday nights classes will be cancelled only for tomorrow, sorry for any inconvenience!  But on a cooler note, we are adding a 12 noon class into our Monday-Friday schedule, this is a great chance for you guys to come get Read More …

Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round. “Try not to become a man of success but a man of value.” – Albert Einstein

Rest.  Spend some quality time with K-Star over at www.mobilitywod.com . “What is without periods of rest will not endure.”    

For time: 200 double unders 100 squats (135/95) 50 burpees    

Here’s a great video from Kelly Starrett of www.mobilitywod.com discussing the importance of hip mobility during the deadlift, where we as athletes are moving heavy weight and requiring the ability to tap into our large posterior muscle chain.  Injuries can Read More …

2 mile run 50 Squat Clean, 135 lbs 50 Overhead Squat, 135 lbs 50 Handstand Pushups 50 Clean & Jerk, 135 lbs 50 Snatch, 135 lbs 50 Thrusters, 135 lbs 2 mile run   April Fools!  Go rest!