Hey Team! We have a modified schedule for next Monday’s class on Labor day! The classes held on Labor day will be: 8:30am 9:45am 6:00pm All other classes will be cancelled!  Read More

SS1:12 Minutes to establish a 1RM Bear Complex in this fashion: 1 Squat Clean to thruster, lower to back, 1 Backsquat to Behind The neck Thruster. *Rather than splitting each movement up individually as normal this time it should all be performed as basically two movements that flow the whole complex together SS2: 30 Skin...Read More

SS1:Back Squat 6×2@80% SS2: Complete 30 HSPU as hard as possible, Strict deficit, deficit w/kip, strict, kipping, etc. WOD:For Time: 1 Mile Run 30 HSPU 1000 Meter Row *If there is a big class you can start some people on the row and some people on the run to manage equipment CORE:3xME T2B Post time...Read More

SS1:12 Minutes to establish a 3RM Hang Squat Snatch (Top of knee) SS2:Complete 30 Ring Dips as Hard as possible, WTD, strict, kipping etc. WOD:”Colorado Open WOD#2″ For Time: 15 Snatches 95/65 20 Back Squats 95/65 10 Snatches 115/75 20 Back Squats 115/75 5 Snatches 135/95 20 Back Squats 135/95 *No Racks for WOD Post...Read More

SS1:Back Squat 5×5 @85% SS2: Complete 10-15 Rope climbs. If an athlete can do some legless rope climbs they should do as many of those as possible before using feet WOD: Colorado Open WOD#1 “4 RFT” 15 Pull ups 15 Kettlbell Overhead Lunges 55/35 15 Over The Box Jump 24/20 *The Lunges Must alternate legs,...Read More

SS1:Back Squat 6×2@80% SS2:5-7 Minutes Handstand Skill Practice, walks, holds, HSPU etc. WOD: DEATH BY: Minute 1: 1 Thruster 1 Pull up 95/65 ADV: 115/75 Minute 2: 2 Thrusters 2 Pull ups Minute 3: 3 Thrusters 3 Pull ups ETC. until the work cannot be completed in the allotted amount of time. Core:For Time: 50...Read More

SS1:12 Minutes to establish a 1RM+ 1 Clean Pull+ 1 Hang Clean (top of knee) + 1 Low Hang Clean (2″” from ground)+ 1 Jerk *No Drops SS2: 3×8 Bent over Row w/ Dumbell (each arm)- Heavy WOD:For Time: 50 Tire Flips 1 Rope Climb 100 Air Squats 2 Rope Climbs 50 Power Cleans 95/65...Read More

SS:Back Squat 6×6@80% WOD:10 Minute AMRAP 200 Meter Run (Fire Hydrant and Back) 10 Deadlifts 185/125 ADV: 225/155 10 HSPU Post rounds to comments!Read More

SS1:12 Minutes to establish a 1RM 1 Snatch pull+ 1 Hang Snatch (top of knee)+1 Low Hang Snatch (2″ from ground) *No Drops SS2: 3×5 Snatch Grip Push Press WOD:For Time Run 800 30 KBS 55/35 ADV: 70/55 50 Alternating Pistols 30 KBS 55/35 Run 800 Core:4 Round Tabata sit up, 4 Round tabata plank...Read More