Wrmp: Game Mobility   “Welcome to the Thunderdome” 20 Mins to complete- 1 Mile Run 7-5-3 Muscle Up OHS (175/115) @ Minute 20:00 begin- 9-7-5 Strict or Deficit HSPU Weighted Pistols (20 ish/10 ish) @ Minute 35:00 begin- 9-7-5 Box Jump (34/30) 40-30-20 Double-Unders ***This is not meant to be a partner workout but if...Read More

METCON: “Bergeron Beep Test” EMOM as long as possible: 7 Thrusters 75/55 7 Pull-ups 7 Burpees *Minimum of 8 round work requirement. If you fail, rest 2 entire minutes, figure out what needs to change to for you to not get steam rolled again. (scale reps, scale weight, find God.. etc.) ST/SK: 3 x 6...Read More

ST: In 16 minutes, Work to a heavy 2 rep Deadlift. 6 – 5 – 4 – 3 – 2 – 2 …cont EMOM 16: (4 rds) 1- :30 sec Double-Unders 2- :30 sec Hollow Rocks 3- :30 sec Waiter Walk (HEAVY, R) 4- :30 sec Waiter Walk (L) Recovery: 1 min ea: Couch, double pigeon...Read More

That first pull though. ^ BB Find Max of the Complex: Power Clean + Hang Squat Clean *then* 2 PC + 2 HSC @ 85% with perfect form Partner WOD For Time: 100 Russian KBS (70/53) 100 Wall Ball Shots (10′ target for all) 20 Rope Climbs (Break up reps as needed. Only one partner works...Read More

WU: Coach led running w-up 1 mile jog Coach led cooldown stretches ST: Work to a max for the day: Push Press + Push Jerk + Split Jerk *then* 85% x 2 Reps each, unbroken. Metcon: 10-1 Overhead Walking Lunge (105/75) 1-10 Toes-to-bar Cash out: 400m Sprint    Read More

ST: Back Squats (2 x 4 @ 75%) For Time: “ELIZABETH” 21 – 15 – 9 Power Cleans (135/95) Ring Dips  Read More

8 AM Foundations &  9 AM Open Gym still available. All other classes cancelled for Swim WOD @ Sunset Pool Warm up starts @ 1030 Work out or Hang out!Read More

ST1: Deficit Clean Dead-lift w/ 4 count descent. (5 x 3) -2″ Deficit. 5 Total sets, building up and ending on 100% of 1 RM.  -Stand on a 35# or 20 kg plate. Use Clean Grip (Both hands prone, & hookgrip) and clean bar path (chest high, head high, butt down). ST2: 3 x 6 Strict...Read More

BB: Find Max of the Complex: Squat Clean + Hang Squat Clean *then* 2 SC + 2 HSC @ 80% with perfect form ST: 3 sets: 14 Front Rack Barbell Step Ups (Alternating. Your choice in height and weight. Go Hard.) 10 Jumping Lunges (Alternating. As high as you can jump! Immediately after your steps ups!) Conditioning: 8 x...Read More

ST: In 6 Sets, Work to Heavy: Push Press + Push Jerk + Split Jerk *then* Do 2 Reps of each, unbroken, @ 80% of above. E2MOM 20: (5 rounds) 0:00-2:00 15/12 Cal Row Max Effort Wall Ball Shots 2:00-4:00 -REST-  Read More