Workouts

Labor Day Schedule- Saturday Regular Classes Sunday – NO OPEN GYM Monday- 1 class at 9 am Spencer Hendel hitting some 1 and 1/4 front squats at #330 pounds while making jokes. If you thought that was light here is #405 Strength WOD 1 and 1/4 Font Squats 3/3/3/3/3 (maintain a good position and get … Read more

Partner WOD 80 KB Swings (53#/35#) 80 Hanging Power Cleans (115/75) 600 M Run together (no burpees on the run) 60 Goblet Lunges (53#/35#) 60 Pull ups Every minute both partners must stop and do 3 Burpees One Partner works at a time If one person is slower on burpees the other partner can start … Read more

Strength WOD 14 min to find your 3 RM Front Squat (go heavier than last week- Check Score HERE) 10 min to find your 2 RM Push Press WOD Tabata Push Press (75#/55#) (the bar may start on your shoulders, but it comes from the ground not the rack) Rest Tabata Air Squats We did … Read more

OPEN GYM FROM 9 am to Noon Come in and get to work!

R-You Rogue – Chris Spealler Muscle up Motivation Skill WOD 10 Min of Muscle Up Practice then 1 ME Set of unbroken muscle ups (if you can not do muscle ups then practice on the low rings and do a max set of unbroken pull ups) WOD 200 M Run 12 Back Squats (135/95) 15 … Read more

Lindsay Valenzuela- Clean and Jerk Ladder 2013 CF Games A quick split press demo Strength WOD A1) Split Press 5/5/5/5 (walk your feet out into your split jerk position and strict press the bar over your head, no bounce) A2) Front Rack Stretch w/ a band (hook a band to the bottom of an upright, … Read more

Check out the WOD on May 3rd for Kipping HSPU tips There was an epic showdown during Tuesday’s WOD.  The workout (which seemed to be avoided by the lack of attendance) was a few 400’s with some chest to bars thrown in the mix.  The bar was set by Kat at 5:30 am who threw … Read more

Elizabeth Akinwale hitting two front squats with a pause at #225.  Notice on the second one how she completely stops her hips from coming up and drives through her elbows and chest to come up with a flat back. That is how you stay tight and lead with your elbows! Strength WOD Front Squats with … Read more

WOD 400 M Sprint 15 Chest to Bar Pull ups Rest 1 min 5 Rounds Score = Total Time Mobility WOD Couch Stretch 1 Min each leg Mash Ankle on barbell 1 min each leg Congratulations to Chris and Lauren! They tied the knot last weekend!

We are in the middle of our squat/push press strength cycle.  We will be finding your 3 RM front squat for the next 2-3 weeks before we go for our 1 RM again.  Be sure your 3 RM max today is performed with with good technique and range of motion.  Next Monday try to go … Read more