WOD – Monday 2/1

Warm-up 3 rounds with light KB’s: Farmer carry – down & back length of gym Waiter carry – down & back length of gym (switch arms 1/2 way) 10 Russian KBS 10 goblet [...]

Gymnastic Work Shops

Are you……. FRUSTRATED because handstand push ups are holding you back from that RX? STRUGGLING to string together those pull ups? DETERMINED to get that damn muscle up for The Open [...]

WOD – Sunday 1/31

Warm-up CFP dynamic warm-up w/coach led joint mobility Strength Make up a strength you missed this week Monday: Deadlift – 5×5; building Tuesday: Back squat – build up to a 1RM [...]

Saturday – 1/30

Warm-up Front squat prep 500m row, 400m run or 2:00 on a bike 3 rounds 10 KBS 10 goblet squats 10 push-ups Mobility Barbell smash your quads Couch stretch Spiderman Strength Front squat – [...]

WOD – Friday 1/29

The Open is coming, and this year its CFP vs CFP! Check the blog for more info. PBC is Thursdays and Sundays. Come lift some iron with us. Warm-up 21-15-9 Deadlifts Push press Sit-ups *start w/am [...]

Bike

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Outdoors

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Motors

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WOD – Thursday 1/28

The Open is coming, and this year its CFP vs CFP! Check the blog for more info. PBC is Thursdays and Sundays. Come lift some iron with us. Warm-up 3 rounds 15 push-ups w/2 shoulder taps at top 10 [...]

WOD – Wednesday 1/27

The Open is coming, and this year its CFP vs CFP! Check the blog for more info. PBC is Thursdays and Sundays. Come lift some iron with us. Warm-up Bike work 3 rounds :20 on a bike 12 sit-ups 10 [...]

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