** Only a 9 am class today… with potluck following** Come dressed in your Halloween fun colors and bring your yummies. MetCon Partner WOD For Time 100 OHS (135/95) 80 C2B 60 Power Snatches (135/95) 40 T2B 20 Squat… Read more »
Brooke focusing on good positioning even during a grueling workout. EMOM x 10 3 Power Snatch (135/95) 3 OHS (135/95) Rest 2 min EMOM x 10 2 Power Snatch (155/110) 2 OHS (155/110) Optional Buy Out “Boulder Shoulders”… Read more »
It’s pretty clear that kids take in what you are doing. Not sure who was more excited the other day, Daughter or Dad, when she was able to do a wall headstand. I do know both were eager to capture… Read more »
It’s a snatchy type of day. EMOM x 9 4 P Snatch (155/110) 4 OHS (155/110) *Score= Wt “It is not as much about who you used to be, as it is about who you choose to be.”… Read more »
When was the last time you made it in for your Functional Movement Screening? EMOM x 9 4 Power Snatch (155/110) 4 OHS “Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all,… Read more »
After you play today, come join the rest of the Iron Hero Family for some fun. Check out the message board and athlete’s portal for more information on today’s stink n drink. Hope you see you there. “Nancy” 5RFT… Read more »
Squats for you, and you, and you… Squats for everyone today. Strength 5×1 1 set is: 2 FSQ 2 BSQ 2 OHS Then L-sit work “Being responsible sometimes means pissing people off.” Colin Powell
Several people stepped up to trying a new skill on Saturday with rope climbs. Kristina was able to nail the foot placement. Way to go! EMOM x 9 4 Power Snatch (155/110) 4 OHS (155/110) “The only journey… Read more »
Hope everyone had a nice rest day yesterday, because its time to get back to the grind! Strength 15 – 20 minutes to find 1 RM Snatches MetCon 21 Burpees 15 OHS (135/95) 9 Muscle Ups *8 minute… Read more »
Isn’t that right, guys? Picking up heavy things and throwing them back down again. WL 5 Sets 2 Power Snatch + 3 Overhead Squat *For weight *2min rest b/n sets MetCon 7min AMRAP 15 Power Snatches (75/55)… 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.