• 101129 Monday

    101129 Monday

    Strength/Skill Back squat: Working towards a new 5RM and post your front squat 5RM to comments so we can get a comparison of the two lifts. WOD 21-15-9 Power snatch (Use ~70% of a 2RM not to exceed 95/65lbs) Knees-to-elbows For time

  • 101128 Self-Scaling

    101128 Self-Scaling

    Scaling often has a negative association with it like “oh, I had to scale it today… I’m too weak”. Scaling is not negative, but instead is about mastering your own progress. Sometimes progress requires walking forward and backward with a general forward trend. We, as coaches, attempt to scale you in order to get the […]

  • 101127 Saturday

    101127 Saturday

    Classes Saturday at 8 and 9am, open gym until 12noon Come see if Corey lost his voice in one day!! Strength/Skill Bear Complex 5×5 WOD In 10 Minutes Complete: 500m Row AMRAP 8 Push Ups; 16 Dumbell Snatch

  • 101126 Black & Red Friday “Bronco”

    101126 Black & Red Friday “Bronco”

    We hope everyone had a wonderful thanksgiving. A wonderful reminder to be thankful for all you are as a being. Strength/Skill Kettlebell Swings 15-10-8-5-5-5 with 90 seconds rest between rounds. Work to get heavier with the weight using Russian, American, and double KB versions. WOD Complete4 rounds of the following: As many rounds as possible […]

  • 101124 Wednesday

    101124 Wednesday

    Strength/Skill Work Handstand push-ups or progressions 5×5 or 5 sets of max reps WOD 7 Rounds of 7 Push jerks (70-80% of your 5RM not to exceed 155/105lbs) 21 Double unders Complete 4 burpees at the top of each minute beginning with four at the start of the first minute. For time Twenty minute cap. […]

  • 101123 Tuesday

    101123 Tuesday

    Strength/Skill Work Hang snatch: work up to a heavy set of 3 WOD 200m sandbag run 20 power cleans 100m sandbag run 16 power cleans 100m sandbag run 12 power cleans 100m sandbag run 8 power cleans 100m sandbag run 4 power cleans 200m sandbag run For time. Power cleans: Use 80% of power clean […]

  • 101122 Monday

    101122 Monday

    Strength/Skill Work Front squat: work to add 10lbs to your previous 5RM. (See discussion post for further explanation.) Transition Work 3 100m strides, walk/jog the recovery back and work to get faster overeach of the three 100ms.(No time needed only base this upon perceived effort.) WOD 400m sprint 20 deadlifts (Use ~70% 5RM) 30 box […]

  • Front Squat PR

    Front Squat PR

    Shanna and myself have spent this weekend at the Optimum Performance Training Coaching Certification Program to better ourselves as coaches. It is our goal to consistently spend time around people we feel have great knowledge to offer us and THIS is a major contributorfor us. We are constantly looking to improve our abilities as coaches […]