3/17/16 Oly Skill 5-5-5-5 of Power Clean *Cycling  -then- Metcon For Time.. 50 Front Squats 75/55 50 Hang Power Cleans 75/55 50 Push Press 75/55

New Week!

Welcome back everyone. Good job with the open! Keep killing it for the next 2 weeks   3/16/15 Metcon 3 Rds for Time.. 400m Run 20 Box Jumps 24/20 15 KTE

Open 15.3

Today 15.3 is announced! Are you guys ready? What do you think it’s going to be?   3/12/15 Metcon 30min Gymnastics Session  20 Double Unders 30sec. Handstand Hold on Wall 15sec. Hollow Holds 15sec. Arch Holds 20 Double Unders 10 GHD Back Ext. 10 GHD Hip Ext. 


Gymnastics 15min Muscle Up Practice.. -then- Metcon 2 Rds for time.. 800m Row 24 Box jumps 24/20 24 Wall Balls 20/14

The Open

Great job to all our athletes from this past weekend! Keep up the good work!! 🙂    3/10/15 Metcon E5M for 20mn.. 120ft. Farmer Carries (AHAP) 120ft. Walking Lunges  8 Burpees 


The week of the open is here! Hope you all are excited!! See you all today  2/23/15 Strength 10-10-10-10-10 of Back Rack Walking Lunges *AHAP -then- Tabata Interval 20sec. KBS 32kg/24kg 10sec. rest repeat..


2/24/15 Oly Skill EMOM 10min.. 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch -then- Metcon For Time.. *20min Time Cap 21 Power Snatches 95/65 50 Double Unders 16 Power Snatches 50 Double Unders 11 Power Snatches 50 Double Unders 6 Power Snatches 50 Double Unders 1 Power Snatch