EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. Chipper 800m Run 40 Burpees 30 Snatch 135/93 20 Muscle Ups  Read more

TWOW: 500  400 300 200 100 m Run and row each increment back to back, no rest Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board climb, rest as needed in between.  Peg board tips: Try to use false grip instead of neutral grip. Stay close to the wall, keep arms bent.  Keep chin above pegs.  Keep knees bent and push balls of feet into wall.  Shoes with good tread will be best. Tabata C2B Pullups-try to stay consistent each round 20 reps toe to bar bar muscle ups No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra Conditioning: Regionals 2018...Read more

Back Squat: 2RM 2 x 2 @90-95%   THEN….   For Time 15 Clean n Jerks 135/83 10 Clean n Jerks 155/113 5 Clean n Jerks 185/123   It’s important to understand not all our foods fit into just one macro nutrient group. Be careful about labels that promote trends like “low-fat” or that emphasize protein there might be more fat or carbs then we want to take in in a day.Read more

9 am- Olympic Lifting Technique Class Clean & Jerk (80-90%) – 2 x 3 BTN Snatch Grip Push Press + OHS (60-75%) –  3 + 3 x 3   10 am- Endurance WOD 3 Rounds 1000m Run 50 Situps 50 Walking Lunges 50 Double Unders *Must row 50/40 calories at some point*   11:15am- Yoga with Brantlee       If you missed it last week, we are having another Trial Yoga after Endurance  Read more

8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict Press Then…… Mini Murph 800m Run or Row 10 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run or RowRead more