Uncategorized

STRENGTH Deadlift 2/2/2/2/2 METCON OPEN & PERFORMANCE “Sugar Daddy”  21-15-9: Deadlifts (225/155) 400 Meter Run FITNESS “Sugar Daddy”  21-15-9: Deadlifts (155/105) 400 Meter Run

Do not cherry pick today!! Focus on form, technique and range of motion.  STRENGTH OPEN/PERFORMANCE Squat snatch 1/1/1/1/1 FITNESS Power snatch 1/1/1/1/1 METCON OPEN “Snake... Read More

  STRENGTH: Bench press 2/2/2/2/2 Find 2 RM METCON: OPEN/PERFORMANCE “Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral... Read More

Happy Monday everyone! I’m happy to announce that the new 6:30 am class begins today Monday through Thursday. If you are attending, you must pre-register... Read More

STRENGTH: Bench press 5/5/5/5/5 Progression in weight METCON “Loose Cannon” (last posted 1/11/18) 3 Rounds: 3:00 Calorie Row 2:00 Calorie Schwinn Bike 1:00 Sit-Ups Rest... Read More

STRENGTH: Build to a Heavy Complex 3-Position Power Clean + Split Jerk Clean is from pockets to one inch above the knee to floor. 1... Read More

I hope you all had a great weekend despite the cool weather. We had yet another great turnout for Murph on Saturday. I put together... Read More