• 110831 Wednesday “Jackie”

    110831 Wednesday “Jackie”

    Strength/Skill Development Spend 15 minutes building up to a heavy double hang power clean. WOD “Jackie” Complete: 1,000m row 50 thrusters 30 pullups for time. This workout was last completed on 110601. Please use the same loads/bands as on this day. If you were not here consult your coach for appropriate weights. Post HPCx2, Time, […]

  • 110830 Tuesday

    110830 Tuesday

    ***Please note: Fall class schedule starts today with classes at 5:30am, 6:30am, 8:30am, 9:30am, noon and 5:30pm. Please refer here for the full schedule.*** Strength/Skill Development A. Overhead squat @ 1010; 6-8 reps x 3. With 2 minutes rest b/w sets. B. Front rack reverse lunge @ 20X1; 6-8/leg x 3 sets. Rest 10s bw […]

  • New Class Schedule Starts THIS Week!

    New Class Schedule Starts THIS Week!

    Monday: 5am, 6am, 7am, 8am, 9:30am, 5:30pm, 6:30pm Tuesday: 5:30am, 6:30am, 8:30am, 9:30am, noon, 5:30pm Wednesday: 5am, 6am, 7am, 8am, 9:30am, 5:30pm Thursday: 5:30am, 6:30am, 9:30am, 4:30pm, 5:30pm Friday: 5am, 6am, 7am, 8am, 9:30am, noon Saturday: 8am, 9am Please note: Classes in bold presently have a full roster. Please email ShannaDuvall@Gmail.com prior to showing up […]

  • 110829 Monday

    110829 Monday

    Strength/Skill Development Complete 4 rounds of A1/A2: A1. Back squat @ 2013; 4-6 reps A2. DB bent over row @ 21X3; 4-6 reps WOD Complete 4 rounds of the following: AMRAP in 2 minutes of: 5 Sumo deadlift high-pulls(Use ~50% of your power clean NTE 75/55lbs) 15 Double unders Rest 1 minutes bw rounds. Pick […]

  • 110827 Saturday “Irene”

    110827 Saturday “Irene”

    Strength/Skill Development Complete 6 rounds of A1/A2: A1. Narrow grip high pull @ 21X2; 2-4 reps. Rest 60s A2. Ring dip @ 11X1; 2-4 reps. Rest 2 minutes. Add weight as you are able to maintain appropriate postures & tempo. WOD AMRAP in 15 minutes of: 5 Pull-ups 10 Box jumps 20 Double unders 30s […]

  • 110826 Friday

    110826 Friday

    Strength/Skill Development A. Touch ‘n go deadlifts @ 1010; 6-8 reps x 2 sets following warm-ups. Rest 2 minutes bw sets. (Weight should not exceed 70% of multi-rep max) B. BTN Press @ 2212; 6-8 x 3 sets. 2 minutes rest for upper body focused mobility work. WOD Complete 4 rounds of: 10 burpees 15 […]

  • 110825 Thursday

    110825 Thursday

    Strength/Skill Development A. Front squat @ 2013; 4-6 reps x 4. Rest 2 minutes bw work sets. B. DB Single leg Romanian deadlift @ 3011; 6-8/leg x 3. Rest 10s bw legs, 60s bw sets. WOD AMRAP in 10 minutes of: 200m run 7 hang power cleans (Use 70-80% best multi-rep power/hang power clean NTE […]

  • 110824 Wednesday “Jackie-Prep”

    110824 Wednesday “Jackie-Prep”

    Strength/Skill Development Complete 3 rounds of A1/A2: A1 Weighted pull-ups @ 31X0: 4-6 reps. Rest 20-30s. (Choice of grip. Focus on pulling shoulder blades back & down while keeping head/neck neutral.) A2. Ring push-ups @ 31X1; 6-8 reps. BW+ as you can maintain tempo & appropriate depth. Rest 60-90s b/f returning to A1. WOD Complete […]