Spinal Erectors are involved in every pull we do, from the slow lifts like deadlifts, all the squats, to the fast lifts like the clean, jerk and snatch.  They stabilize your spine for pressing as well and provide tension through your gymnastic movements like the handstand, push-up and more.  They deserve special attention as ALL functional movement radiates from core to extremity. Pendlay Row 5×5 27-21-15-9-3 Box Jumps 30/24 Kettlebell Swings 24/16kg Med Ball Sit-ups 20/14  Read more

9am: Yoga 10am: Open Gym 11am: Endurance For Time: “Amypalooza” 200m Farmers Carry, 70/53 (single arm) 800m run 50 OHS, 75/45 30 Pull-ups 200m Farmers Carry (single arm) 400m run 50 Front Squats, 85/55 30 Pullups 200m Farmers Carry, (single arm) 200m run 50 Back Squats, 95/65 30 Pullups *Less than 6 months of experience must scale to 30 squats per round   GAGA Announcing that it’s her birthday and she’ll WOD if she wants to! In addition, Happy Birthday to Matt Giunta (who got a 20lb snatch PR Saturday!)Read more

15 Min of: Death by Pullup Rest 2 Min 15 Min of: Death By Clean and Jerk For each: perform one rep the 1st min, then 2 reps the 2nd min, 3 Reps on the 3rd min, etc etc etc. If you fail to complete the needed amount of reps that min start back at one the next min, do this until 15 min are up. Post Highest Round completed and Total Reps Completed:  Read more

Bench Press: 5-5-3-3-1-1-1 Then… Partner Friday! AMRAP 12 Minutes: Row for Calories Burpee Broad Jumps for total distance (ft) *Switch movements every time you reach 100ft of Burpee Broad jumps.  Add up total cal + distance = final score   Happy Birthday Devon!    Read more

Hang Power Clean 3-3-2-2-1-1-1 Then 15 Min AMRAP 5 Thrusters (95/65) 7 Hang Power Clean (95/65) 10 Sumo Deadlift HighPull (95/65) Post Loads and Times to Comments:Read more