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This is a repeat but not only is it great for building shoulders, but it reinforces pressing and jerk technique. Please remember to register the... Read More

BENCH PRESS/RING ROWS 10/8/6/4/2 *Increasing weight each set on the bench press EMOTM Minute Maid 24 Minutes Minute 1: 35 Double Unders Minute 2: 15/12... Read More

5 Stations, 4 minutes each station, 2 times through. Repeat from a month ago. Let’s see how we do! Station 1 2 Rounds 500 Meter... Read More

Strength is power cleans. Let’s warm up with light weight and then get heavy. STRENGTH Power Clean 3/3/2/1/1/1 METCON 21-15-9-6-3 Power Cleans 155/105 Wall Balls... Read More

Let’s hit those snatch grip RDLs again. Please pay attention to the prescribed tempo. STRENGTH Snatch grip RDL 4×5 3 second negative, 2 second hold... Read More

STRENGTH Every 3 Minutes for 15 Minutes 200 Meter Row 2 Squat Clean Thruster Increasing weight each set Metcon “Jackie” 1000 Meter Row 50 Thrusters... Read More

Hey guys, quick scheduling note for Sunday. There will be no 10am. We’re going to have 7 SHRED, 8 SHRED and then Open gym at... Read More

METCON 3 Minute Clock 500 Meter Row Max Overhead Squats 95/65 2 Minute Rest 3 Minute Clock 24/18 Calorie assault bike Max push press 95/65... Read More

So we’re going to take advantage of the brief warmer weather and run a little. If you’re at all uncomfortable running, sub out one of... Read More