Blog2018-09-09T03:04:43+00:00

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The Week Ahead 12/2/24

We hope everyone had a restorative holiday! Most of us could use more sleep and protein... Quick note on a programming pivot: we're delaying our pistol progression until February or so. There are several variables [...]

The Week Ahead 11/25…

Happy Thanksgiving Friends, Team, I add the "team" so often because it's fun to think of yourself as an athlete. After all, athletes get to pile more on the plate! And if there was any [...]

The Week Ahead 11/18…

Friends, Team, It's feeling firmly Fall, yet the mosquitoes persist. Unbelievable. At least we've got a great week ahead. A few challenging WODs, a terrific strength day, and some pistol and snatch skill development. Monday: [...]

The Week of 11/11 …

Team and Friends, Hope everyone had a great weekend. The week ahead... Monday - Sumo Deadlift strength, paired with a really nice hip prehab motion. Then a strength-y EMOM with lunges (held in the front [...]

The Week Ahead 11/4…

Team, I'm proud of you all for pushing it a bit the last few weeks. I don't think there have been a ton of "heroic" WODs, but they've been consistently challenging. Remember, if you find [...]

The Week Ahead 10/28

It's getting darker and colder... but the secret to warmth was inside you all along: movement! Thanks to all who attended the Battle of the Classes this past Saturday, and look to our whiteboard and [...]

WOD

071925

Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Bent Over Row 4x12/Arm Partner WOD You Go I Go 18 Rounds (9 Each) 8 DB Snatch (50/35) 8 Wall Ball (20/14) 2 50" Shuttle Run [...]

071825

WOD For Time: For Time 1000m Row 40 Walking Lunge 20 Toes to Bar 60/45 Cal Bike 40 Walking Lunges 20 Toes to Bar 150 Double Unders 40 Walking Lunge 20 Toes to Bar Player's [...]

071725

Skill/Strength A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band A2 Headstand Tuck OR Leg Lift 4x5-10 (See this as HSPU kip practice) WOD Diane Stuff 2.0 [...]

071625

Double Strength A1 Power Clean + Front Squat 5x3 (Power Clean, Front Squat, PC, FS, PC, FS) B1 Bench Press 4x6 B2 Pendlay Row 4x10

071525

Core Strength A1 Single Leg Hip Flexor Sit-Up 3x8/side A2 Superman Swimmer 3x15 WOD 8 Rounds for Time 1 Turkish Get-Up (53/35)(L or R) 15 Single Arm KB Swings (53/35) Run 100m

071425

wOD "Artie" (Old City Benchmark 25.2) AMRAP 20 5 Pull-Up 10 Push-Up 15 Air Squat 5 Pull-Up 10 Thruster (95/65) Mobility A1 Banded Couch Stretch 1x90s/Side B1 Straddle Pancake Stretch 1x120s

PREPARING YOU FOR LIFE

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