Press: 4 x 5 (use 75% – 80% of 1rm) Then… Partner Friday For Time: 50 Wall Ball Shots, 20/14  (10ft) / 50 Kb Swings, 53/35 40 Box Jumps, 24″20″ / 40 Toes 2 Bar 30 Cal Row / 30 Pistols 20 Cleans, 135/93 / 20 Burpees *Partners must do both movements before moving to the next rep scheme Our Holiday Party is Thursday December 18th. Please RSVP (check spam folder).  Read more

Snatch Balance 2-2-2 Then: 1 min Max Reps Snatch 75/45# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 95/65# 1 Min Max Rep Pullups Rest 1 Min 1 min Max Reps Snatch 115/80# 1 Min Max Reps Double Unders Rest 1 Min 1 min Max Reps Snatch 135/95# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 155#/110# 1 Min Max Reps Pullups Rest 1 Min 1 min Max Reps Snatch 175#/120# 1 min Max Reps Double Unders Post Loads and Total Reps to Comments:Read more

Skill WOD 7 Minute AMRAP: 30′ Handstand walk Strict Pullups, Men – 6 / Ladies – 4 Then… 3 Rounds 15 Pullups 12 Burpees over bar 9 Hang Snatches, 135/93 Then… Max Effort Front Plank Just a reminder that Coach Jenny, Kim and Nikki will be lifting at the USA Weightlifting American Open Saturday December 13th in DC.   If you are interested in going down, Information is on the events board at the gym.  Read more

15 Minutes to work to a heavy Clean and Jerk Then… AMRAP 7 Minutes 30 Double Unders 3 Power Cleans 135/93 4 Front Rack Walking Lunges 3 Jerks Rest 2 Minutes Then… AMRAP 5 Minutes 20 Double Unders 3 Power Cleans 165/113 4 Front Rack Walking Lunges 3 Jerks Rest 2 Minutes Then….. AMRAP 3 Minutes 10 Double Unders 3 Power Cleans 185/133 4 Front Rack Walking Lunges 3 Jerks Amy F, doing her handstand practice  Read more

Strength:  Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35 5L/5R 5 Wall ClimbsRead more