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Warm-up & Mobility: 15 Minutes Strength: Snatch – 7×1 Power Snatch + 1 Hang Snatch  – climbing in weight each set to heaviest possible, 60-120 sec rest between sets [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@70, 5@80%, 5@85, 3@90, 8@70 – working percentages off your 3RM established last week Conditioning: 3RFT of – 25 Wall Ball 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk 6×2 across 80-85% rest  60-120 sec. Conditioning: AMRAP 8 min 9 DLs (135/95lb) 6 Hang Clean 3 S2OH 3 TTB+3 every round Click here to sign up [...]

Warm-up & Mobility: 15 Minutes Strength: Conditioning: For time – Buy in – 25 Cal row 25 Grasshoppers, L/R=1 25 Box jumps 24/20 1 Rope climb …then… 25 Deadlifts @ BW 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean 6×2 across 80-85% rest  60-120 sec. Conditioning: AMRAP 15 min 40 Wall Ball 20/14 15 power clean 95/65 30 Wall Ball 15 power clean 135/95 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 25 min to est 3RM Conditioning: 21-15-9 reps for time of – Front squat (115/75lb) Burpee Pull-up Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 6×2 across 80-85% rest  60-120 sec. Conditioning: AMRAP 10 min ascending ladder (2-4-6-8…) of: Hang Squat Snatch (95/65#) Box Jump [...]

Warm-up & Mobility: 15 Minutes Strength: Push Press – 5-5|3-3-3-1-1-1 Start with a unloaded bar inc weight each set, between sets perform 5 strict pull ups. Conditioning: For Time: 21 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 3 reps working ups to 80% of your 1RM Conditioning: “Open WOD 11.2” Complete as many rounds and reps as [...]

HAPPY NEW YEAR!!! Classes today will be held at 9:30 and 12:30! See you then – big things are coming in 2015 so let’s start it TODAY! Warm-up & Mobility: 15 Minutes WOD: Perform 7 [...]