Move Heavy Sh*t!!! CFL Athlete Kasey Geibel WU:/ Outdoor dynamic WU Couch Stretch Naked BB Strict press x10 Naked BB Push Press x10 CC additional… SS:/ A. 5×3 BTN Snatch Grip Strict Press Work to a Heavy 3 B. 5×3 Push Press work to a Heavy 3 METCON:/ EMOM 16 (8RNDS) ME Double...Read More
(Photo by Lisa Doane) WU:/ 30 Cal Row 10 slow, 10 med, 10 fast. 2x30sec handstand hold banded shoulder/hip mob Snatch Burgener WU SS:/ Work to a 3RM Snatch Balance Metcon:/ *400m Run Buy In* 3RFT: 10 C2B 15 OHS 95/65 200m SprintRead More
Brook Wells executing a beautiful full extension during a snatch. (Notice the barbell making contact with the hips) WU:/ 500m run Pigeon Stretch BB Dorsi Flex stretch 2×5 BB Sotts Press Burgener WU Strength:/ Max the Complex: 1 Clean Pull, 1 Power Clean, 1 Squat Clean, 1 Front Squat, 1 Jerk METCON:/ 15...Read More
Kara Webb WU:/ 30 cal Row 2RNFT 10 Shoulder touches 10 Hang to active Banded Shoulder Mobility PVC/BB Power snatch warm up 2 Rnds of: 3 power snatches (75/55) 1 Bar Muscle up WOD:/ OPEN WORKOUT 16.3 Complete as many rounds and reps as...Read More
WU:/ 2x200m run rest 10 sec between 10 candlestick rocks 2×10 sec down 10 sec up push up 10 jump squats (go for height!) Strength:/ Work to 80% of 1rm back squat then 3×1 at 80% Work to 80% of 1rm Deadlift then 3×1 at 80% WOD:/ 3RNFT 10 back ext 10 Strict T2B...Read More
“Bro so Hard!!!” -Danny Broflex WU:/ 3:00min of Front/Back/Go’s The athlete is going to jog in place on the command FRONT the athlete will drop and knock out push ups until the coach says BACK then said athlete will roll over and do flutter kicks, on the command GO the athlete will resume running in...Read More
I just wanted to thank every member for bringing their energy in and for bearing with the craziness lately. The Open is going great so far and you all are making us very proud. Keep your balance and keep your mind right. Don’t forget to take us up on your one free yoga class a...Read More
Michele Letendre WU:/ 2:00min Double under practice 10 Shoulder touches 10 Broad jumps 10 Light KBS Burgener WU SS:/ Complex Max of 1 Snatch High Pull, 1 Low Hang Snatch, 1 OHS Metcon:/ 3 Rounds of: 2:00 Max Cal Row :30sec Max effort box Jumps (24/20) :30sec Max effort touch and go Snatches...Read More
In honor of today’s strength portion, channel your inner “Bear” be it a cuddly koala, or an untamed Grizzly!!!! WU:/ 30 Cal row Frog stretch Partner assisted barbell front rack stretch BB Clean WU: Low pull, high pull, power clean, front squat, push press. SS:/ Work up to a max Bear complex- Power clean,...Read More
