Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to [...]

Workout 20 min AMRAP 500m row 40 Double unders 30 KB Swings* (53/35) 20 Burpees *The height of the swing is up to the individual. [...]

Strength A1 - Close grip floor press -5-5-5-5-5 *Leave 1-3 reps in the tank.   A2 - Powell Raises -4 x 8/arm   Workout 3 [...]

Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 [...]

HAPPY NEW YEAR!!! See you TUESDAY when we resume our normal class schedule.

REST DAY And we're CLOSED Have fun celebrating NYE! See you Tuesday!

Strength A1 - Back squat -8-8-8-8   A2 - Broad jumps 3 x 3 for max distance (inches)   Workout 12 min AMRAP 9/6 bike [...]

End of the year/NYE WOD For Time 31 Push Presses (75/55) 31 Pull-Ups 31 Power Snatches (75/55) 31 Sit-Ups 31 Knees to elbow 31 Push-Ups [...]

Strength A1 - Floor press -8-8-8-8   A2 - DB Bench pullover -4 x 10   Workout 4 RFT 40 Air squats 10 Devil’s Press [...]