• 091009 Friday “Nasty Girls”

    091009 Friday “Nasty Girls”

    Strength/Skill Work: Muscle-ups &/or weighted pull-ups If youdo not have a bar or ring muscle-up work on them both by jumping to ring supports, using our band set-up in the rings and/or seeing how low of a platform you can jump from to press out a bar muscle-up. This is scalable for ALL! If you […]

  • 091008 Thursday “Score to Settle”

    091008 Thursday “Score to Settle”

    Strength/Skill Work: Overhead squats WOD 3 rounds for time of: 10 sumo deadlift high-pulls (Use ~50% of your clean weight not to exceed 95/65) 15 pull-ups

  • 091007 Wednesday “The Tempest”

    091007 Wednesday “The Tempest”

    Strength/Skill Work: Hang Power Clean WOD As many rounds as possible in 15 minutes of: Ring dips 7 reps One armkettlebell thrusters 10 reps (5 per arm 53/35lbs) Ball slam 15 reps

  • 091006 Tuesday “Surrender”

    091006 Tuesday “Surrender”

    Strength/Skill Work: Push Jerk WOD 200m run 10shoulder press @ 65% 1RM not to exceed 95/65 200m run 20 push-press 200m run 30 push-jerks 200m run For time. Use the same bar for the entire work-out.

  • 091005 Monday “Max BPM”

    091005 Monday “Max BPM”

    Strength/Skill Work: Front squat WOD 3 rounds of the following: 40 seconds of max rep wall ball 20 seconds rest 40 seconds of max rep power clean (65-70% of your PC 1RM not to exceed 135/95) 20 seconds rest 40 seconds of max rep box jumps 20 seconds rest Post total reps and loads to […]

  • Sunday Discussion – What I Yell and Why

    Sunday Discussion – What I Yell and Why

    “Get back on your heels!” “Shrug those shoulders!” “Land soft!” “Yes, now do it again.” If you don’t hear me yell these phrases 6,374 times a week you’re not in the gym enough. You may find yourself curious why I am yelling at you and your friends. Wonder no more. Mechanics, Consistency, Intensity. I am […]

  • 091003 Saturday 5k

    091003 Saturday 5k

    Reminder: There is no 9am class today. Meet us at Bent Creek for the 5k trail run! Be there before 9:30am to register. Race starts at 10am. Hope to see you all there! Also, the On Ramp make-up session is at 7:30am at the gym. Thanks. Strength/Skill Work: Pose running drills WOD: 5k Post times […]

  • 091002 Friday “In Honor of SSG Hansen”

    091002 Friday “In Honor of SSG Hansen”

    Strength/Skill Work: Snatch WOD Complete 3 four minute rounds of the following: Max burpees for 1 minute followed immediately by 30 Kettlebell swings (M-53lbs, W-35lbs) 30 sit-ups Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute. […]