Class going through the motions with light weights to prepare for going heavy. Strength 5 RM Power Snatch Then Pallof Press “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships… Read more »
Andy doing some kipping work before 18.3. 5RM Hang Squat Snatch *Score is weight (unbroken) Then Gymnastics Skill work “The secret of getting ahead is getting started.” -Mark Twain
Joe mid-WOD for “Murph” with the weighted vest. That was a great day! Strength/Skill 15-20min to Find a 5RM (each leg) Barbell Front Rack Reverse Lunge *Lifting from the ground Skill Pick something and work on it. If… Read more »
Hip hinge. Deadlift. Swing. Same diff… Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts *E3MOM Lift heavy. Be safe.
Welp, ain’t nothing to it but to do it… Strength/Skill 15-20min to Find 5RM Thruster *Bar must be cleaned from the floor Buy Out Accumulate 3min total in an RKC plank *What is that? Well, I guess… Read more »
It’s a butt and hamstring kind of day! Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts Bring your big boy and big girl lifting pants!
Brittany showing us what a wall supported handstand looks like. Thanks for all your continued hard work, Britt! Strength/Skill 15min to Find 5RM Strict Press MetCon 13min AMRAP 250m Row Max Unbroken HSPU *1min Rest b/n rounds… Read more »
Row, row, row your boat… And by the way, our Level I Weightlifting Clinic is this Saturday from 11am until 12:30pm. The signup sheet is located on the front desk up here. Looking up to clean up the… Read more »
The hip hinge is something you’ll need no matter what your age or fitness level is. Get strong in the back of the body! Strength/Skill E3MOM to 20RM, then 15RM, then 10RM, then 5RM Deadlift Ooo! We make… Read more »
Nothing like the recovery/mobility position post WOD, huh? Tough to stand back up after something like that… I gotta tell ya, after going out of the way to write a blog post about drinking fluids during a MetCon, I… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.