• 100927 Monday “Police Truck”

    100927 Monday “Police Truck”

    Strength/Skill Work Overhead squat: Work towards new 5 rep max OR complete the next work-set sequence if you missed your last OHS 5RM attempt. WOD AMRAP in 8 minutes of: 10 Overhead Plate Box Step-ups (5 per leg) 20 Double unders October Announcements: Tuesday Evening Class: 6-7pm Open Gym Hours: Mondays and Wednesdays 11am-1pm, Saturdays […]

  • Class size discussion

    Class size discussion

    Eh Y’all (its a combination of Canadian and Southern lingo…)!! We’ve got two options as our program grows and we wanted to throw it out for discussion. Here are the options with our perceived pros/cons for each. Let us know what you think!! Option Increase class frequency – Have smaller, 1 hour-long overlapping classes offered […]

  • 100925 Saturday

    100925 Saturday

    Strength/Skill Hang clean: Work towards a new 5rep or complete a session of work sets WOD 5 rounds of: 12 shoulder press (Use ~70% of Should press 5RM not to exceed 95lbs/65lbs) 12 toes to bar for time. This workout was last completed on 100511. October Announcements Tuesday nights: A class 6-7pm class will begin […]

  • 100924 Friday “Cleaning House”

    100924 Friday “Cleaning House”

    Strength/Skill Work: Chest-to-Bar STRICT Pull-ups 5-5-5-5-5 Add load or reduce bands as you can while maintaining proper technique. (See post about proper pull-ups below.) WOD 20 power cleans 400m run 20 chest to bar pullups for time. Use ~80% of you 5 rep power clean not to exceed 135/95lbs. This workout was last completed on […]

  • 100923 Thursday

    100923 Thursday

    Strength/Skill Work Thruster: Work to add 5lbs to your previous 5 rep max OR see your coach for what work sets to do if you missed at a new 5RM last time. WOD 2-4-6-8-10-12-14-16-18-20 Kettlebell swings Squats For time.

  • 100922 Wednesday “Patty”

    100922 Wednesday “Patty”

    Strength/Skill Work Turkish Get-ups 3-3-3-3-3 per arm WOD AMRAP in 15 minutes of: 30 double unders 20 deadlifts 10 front squats Use ~50% of max front squat not to exceed 135/95lbs. The same bar is used for both the deadlifts and the front squats. If and only if you are unable to do double unders […]

  • 100921 Tuesday “Black Box in the Dark”

    100921 Tuesday “Black Box in the Dark”

    Strength/Skill Work Back squat: work to add 5-10lbs to your old 5 rep max. If you missed a 5 rep last time see a coach for your work set series. WOD AMRAP in 3 minutes of: 6 ring push-ups 9 tall box jumps (30/25″ max) 1 minute rest 3 total rounds

  • 100920 Monday “Blue Light Special”

    100920 Monday “Blue Light Special”

    Reminder! We are in the new space today! More info here. Strength/Skill Hang Power Snatch: 5 rep max WOD 5 Rounds of: 10 burpees 400 feet of sprints turning every 100 ft 2 Overhead figure eights with cones divided by 20 ft (to the 2nd cone and back is one) For time. With the overhead […]