Strength Cycle: Phase 1 – Week 7 of 7 Strength/Skill In 16min: Find 3RM Front Squat *You’ve spent the entire cycle improving your positioning, let’s put those new skills to work today and test our 3RM. WOD 6 Rounds 10/7 Cal Ski/Row/Bike OR 10 Burpees 10 Hang Power Snatch – L: 75/55; Spl: 95/65; S:...Read More
Strength Cycle: Phase 1 – Week 7 of 7 Strength/Skill In 16min: Find 1RM Power Clean *If you find your 1RM early, then back some weight off and hit that weight OTM for the remaining time. WOD 2 Rounds 16/10 Cal Bike/Row/Ski or Sprint 200m 15 Tall Box Step Ups – 24/20 (Spl/S: Jumps –...Read More
New Year’s Schedule: 9a, 10a, 11a Only Open Gym: 12p-5p WOD Teams of 2 AMRAP 15 10 Hang Power Cleans – L: 75/55; Spl: 115/75; S: 135/95 20 Burpees (Spl/S: Lateral Over Bar) 30/20 Cal Bike or 36/26 Cal Row/Ski *Add weight to the HPC each round. Don’t fail reps, but feel free to play...Read More
New Year’s Schedule: -Tue, 12/31 – No 6p, 6:30p, or 7p -Wed, 1/1 – 9a, 10a, 11a Only Strength/Skill In 8min Find Heavy Strict Press Single -then: E2M6M 5 Strict Press @ 80% of above *Take longer to retest that Press single if you need it. We know some won’t need the entire time, so...Read More
New Year’s Schedule: -Tue, 12/31 – No 6p, 6:30p, or 7p -Wed, 1/1 – 9a, 10a, 11a Only Strength/Skill In 16min: Work up to a Heavy Deadlift Single *The reason we say *heavy single*, instead of 1RM, is to make sure you know that we’re more interested in a quality heavy single than a break-your-back...Read More
Saturday Open Gym Hours: 7a-9a & 2p-4p Saturday Teams of 2 In 35min, get as far as possible: 3 Rounds 30 Abmat Situps; Spl/S: T2B 30 Bear Complex – L: 75/55; Spl: 115/75; S: 135/95 30 RKBS – L: 35/25; Spl: 53/35; S: 70/53 L: 40/30 Cal Bike or 50/35 Cal Row/Ski Spl/S: 50/35 Cal...Read More
Strength Cycle: Phase 1 – Week 6 of 7 Strength/Skill E2M12M 3 Tempo Front Squats -5sec Eccentric (Lowering) -1sec Pause -Fast Concentric (Lifting) *Partner up so you can have someone count your tempo for you. This is about skill and improving positioning. WOD 10 Power Clean – L: 75/55; Spl: 115/75; S: 135/95 30 Burpees...Read More
Special Christmas Hours: -Thu, 12/26 – No 5a, 6a, 6:30p, or 7p Strength/Skill OTM for 8min: 1 High Hang (above knee) Power Snatch + 1 Low Hang (below knee) Power Snatch + 1 Power Snatch *No resetting between reps. Rest remainder of minute. Add weight as you’re able. WOD 2min On, 1min Off until completion...Read More
