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Let’s stick with the 5 station 40 minute format another week. We have two new movements. The renegade row push-up and the hanging knee circle.... Read More

Guys, check out this video and read the instructions. Hands touch the ground, soles of the feet together, shoulders above hips and spine extended at... Read More

STRENGTH Push jerk 1/1/1/1/1 Work up to a heavy single METCON AMRAP 12 3 Front Squat 135/95 3 Push Jerk 135/95 10 Box Jumps 24/20... Read More

So the Open is just about over and now we can pick up where we left off. Let’s start the week with some glute activation.... Read More

Alright everyone! The Open is over. It was an amazing 5 weeks full of incredible performances and amazing support. Huge thanks to all the people... Read More

Last week! One more time. Doors open at 7:45. Heats starting at 8:15. Let’s get in and get judged. Come on in and we’ll talk... Read More

Well, there it is. Final week of the Open. Last week we had a lot of athletes achieve things they never had before. Maybe it... Read More

One more weekend of the Open and Thursday is the final announcement! Let’s see what we will have in store this weekend! But for Thursday,... Read More

STRENGTH Every :90 seconds for 6 rounds complete the following complex increasing weight each round 1 Power Snatch 1 Hang Power Snatch 1 Hang Squat... Read More

SKILL Bar muscle ups/chest to bar pull-ups Take 15 minutes and work kipping skill. Work through these and see how far you can get; -small... Read More