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Review of more hip openers (during warm-up): couch stretch, how to roll hips and quads Skill Drill (not scored): 8 min EMOM: 1 Power Clean/1 Hang (full) clean at 50=60% 1RM Clean Then, [...]

Strength: Snatch – for a heavy single, working on catching in a deep OHS For total working time: Power Snatch & Burpee 1 Power Snatch @70% of your 1RM 1 Burpee Example: Minute 1: 1 PS 1 [...]

Review of hip openers: squat sit, spidermans, band distractions Strength: Deadlift – 5-5-5-5 Then, for total working time: 3 rounds of: 15 Toes thru Rings 20 Box jump (24/20”) 25 KB Swing [...]

Review of shoulder/chest openers: slow dislocates, doorway/wall stretch, band distractions Today is Goat Day – spend 15 minutes to work on a goat. Pick from: Ring dips, Rope climbs, DUs or HSPU [...]

For Memorial Day we are honoring fallen Hero, Michael Murphy. We will begin at 9am and run heats until we are done. ******All other classes today are canceled***** “Murph” For time [...]

20 minute AMRAP of: 10 Burpee-Pullups 20 Clean & Jerk (135/95lb) 30 KB Swings (24/16k) 40 Lunge steps with plate locked overhead 50 Sit-ups Score is total reps completed.

Strength: Deadlift Friday! Volume Day with slow pace – 6×10 at 40% of your 1RM – 4 slow counts up, no pause at the top, 4 counts down, touch and go Then for 14 minutes: On the even [...]

Strength: Bench Press 3-3-3-3-3 For total working time: 25 Burpee buy-in 2 rounds of: 10/10 Step-ups onto box with plate OH (45/25lb) 25 Double-unders 30 Wall Balls (20/14lb) Beginners: 15 Burpee [...]

“Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups Rest 3 minutes Then Benchmark WOD: Run 400m 40 squats 30 sit-ups 20 push-ups 10 pull-ups   Beginner’s just do Jackie (or add [...]

Strength/Skill: Clean* – for form not for score & Rope climbs Then, 4 rounds for time of: 2 Rope climbs 100 ft Sprint 4 Cleans* (185/120lb) 100 ft Sprint Time cap: 15 minutes * Note the [...]