Tuesday, September 16th

Marty & Matt working on their clean and jerks

Strength 1) Floor Bench x1 then... 50% 12x3 (30 seconds rest) 2) Goodmornings 3x15 (light) Conditioning 5 RFT 100m Forward Sprint 100m Backward Sprint *Rest 1 minute between rounds … [Read more...]

Monday, September 15th

Meg, Maria, Donna, Natalia, and Joan are strongwomen!

  Strength Rope Climb Work   Conditioning 15:00 continuous clock consisting of: AMRAP: 5 minutes 1 Rope Climb (sub 5 banded pull ups) 5 Burpees 10 Shoulder-to-Overhead (95/65) -Then- AMRAP: 5 minutes 20 Wallballs (20#/14#) 50 Double Unders (200 … [Read more...]

Friday, September 12th

Charles & Adam are strongmen!

Strength 1) ME Handstand Holds with 45 seconds rest between, 3 sets 2) Cluster work for 15 minutes   Conditioning 4RFT 7 Burpees 7 Clusters (95/65) 7 Half Moons (10/25) *Rest 1 minute       … [Read more...]

Thursday, September 11th

Erica, Bailey, and Jacob power cleaning

Strength A) ME Diamond Push-ups 5 sets B) ME Tempo Push-up 4-1-X-2, 5 Sets   Conditioning A) For Time 30 Back Squats (95/65) 1 Mile Run   B) For Time 30 Back Squats 800m Run … [Read more...]

Wednesday, September 10th

Amber working hard

Strength Power Clean + Split Jerk @65% 8x3 (30 seconds rest)   Conditioning A) 4RFT 15 Wall Balls (20/14) 15 Pull Ups   B) 3RFT 15 Wall Balls 15 Ring Rows   … [Read more...]

Tuesday, September 9th

Allan, Marty, McMike, Meg, Adam, and Brett during team WOD this past Saturday

Strength Power Snatch 5x3 rising Conditioning 15-12-9 Ring Dips Hang Power Snatch     … [Read more...]

Monday, September 8th

Meg as one half of partner wall ball throws during Saturday Team WOD!

Strength Superset 5 Rounds1) 45 Seconds Hollow Hold2) 45 Seconds Superman Hold***30 seconds rest between Then... PracticeControlling Kip (10-15 swings) 5 Rounds   Conditioning A) AMRAP: 10 minutes10 Lateral Bar Hop Burpees10 Thrusters (95/65)10 Pull Ups   B) AMRAP: 10 … [Read more...]

Friday, September 5th

More squats!  Looking good Janet, Jack, and Adam!

Strength A) Weighted Pullups 8x3B) Tempo Pullups Banded 3-0-X-2 8x3(1 min rest)10 minutes kipping practice   Conditioning 10 RFT5 V-Ups5 HSPU (x2 box)5 Power Cleans (95/65)   … [Read more...]

Thursday, September 4th


Strength Superset 4 rounds Seated Goodmornings x20Back Extensions x20   Conditioning For Reps: 3x1:00 ME Ring Dips*Rest 1 minute between rounds3x1:00 ME Pull Ups*Rest 1 minute between rounds *Rest 2 minutes A) For Time25 Burpees50 Sit Ups25 Thrusters (75/55) B) For Time15 … [Read more...]

Wednesday, September 3rd


Strength Back Squat 6x6 then Jump Squats with bar 3x10   Conditioning 10-8-6-4-2 Alt. Pistols 2-4-6-8-10 TTB *20 DUs after each round (4:1 singles) … [Read more...]