WOD – Friday 6/24

The in-house competition is this Saturday. If you plan on attending, please sign up on the sheet at the front of the gym. This competition will be approachable to all and teams will be made based [...]

WOD – Thursday 6/23

The in-house competition is this Saturday. If you plan on attending, please sign up on the sheet at the front of the gym. This competition will be approachable to all and teams will be made based [...]

WOD – Wednesday 3/22

The in-house competition is this Saturday. If you plan on attending, please sign up on the sheet at the front of the gym. This competition will be approachable to all and teams will be made based [...]

WOD – Tuesday 6/21

The in-house competition is this Saturday. If you plan on attending, please sign up on the sheet at the front of the gym. This competition will be approachable to all and teams will be made based [...]

WOD – Monday 6/20

Warm-up 3 rounds 200m run 10 jumping squats w/BB on your back 10 good mornings Mobility CFP squat mobility Strength A1. Back squat – 6×3 @75-85% A2. Box jump – really high, x3-5 [...]

WOD – Sunday 6/19

Warm-up Dynamic w/u with coach led group mobility Strength 3 rounds 1:00 weighted plank hold 10 ring dips 10 back ext. WOD “Cindy and friends” 3 rounds 4 cleans (185/135#) 4 front [...]

WOD – Saturday 6/18

Warm-up 2 minutes in Z1 Then 3 rounds of 20t lunges 10 SDHP 50′ waiters carry (down w/left, back w/right) Mobility Lunge prep; Spiderman and ankle release Pigeon Hurdler Strength A1. SL [...]

WOD – Friday 6/17

Warm up 2 minute in Z1 – run, bike, row, or knock out 3 rounds 10 med ball cleans 5 strict pull ups w/pause at the top 5 inchworms w/down dog Mobility 5 minutes of full on lax ball smashing [...]

WOD – Thursday 6/16

Warm-up Spend 2 minutes in Z1 Then some PVC mobility as a class 2 rounds of the CFP snatch warmup with focus on power positions Strength Power snatch – find a 1RM in 8 minutes Then E:45 [...]

WOD – Wednesday 6/15

Warm-up 2 minutes on Z1 Then 3 rounds of 6 burpees 8 ring rows 10 KBS (light) Mobility Posterior chain prep for the deadlift Strength 10 EMOM Evens: Deadlift – heavy set of 3 (70-80%) Odds: [...]

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