CLEAN + HANG CLEAN & JERK Start at 70% of 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg 4×1 Skill: 3xme strict hspu into kipping hspu w/o coming off the wall […]
Teams of 2: 6 rounds for time 30 air squats 19 Power Cleans 135/95 7 Strict Pull Ups 400 meter run The rep scheme can be divide between the team any way, any how. However, the run has to be done as a team. This is a HERO WOD honoring the 19 fire fighters who […]
Event Day 1. 60 seconds max reps axle clean and press @ body weight (or more) 2. For time — 150′ zercher yoke carry @ 2x body weight 3. For time — 150′ farmer’s carry @ 1.25x body weight per hand (turn at 75′) 4. 60 seconds max reps stone over 50″ bar @ 1.25x […]
800m Run together 100 Burpees 100 T2B While Partner 1 does burpees, partner two does T2B. Switch every minute until 100 Burpees and 100 T2B are completed. 1000m Row (Separately – break it up however you like)
MILITARY PRESS FROM THE SPLIT JERK POSITION TIPS Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / […]
Hey everyone I would like to pre-order the next shipment of Extreme Endurance (protein, vitamins, threshold pills, etc…). I would like to place the order on September 10th. Please let ReBecca or myself know so we can place the order. Also, Monday, September 7th we will be running only the 9 am class that day. […]
BACK SQUAT Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg 4×7 WOD: “gas lamp” every 5 minutes x 4 rounds- 100ft heavy carry 20 ttb […]
SNATCH + 3 HEAVING SNATCH BALANCES TIPS Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg 4×1 WOD 17 minutes to complete as many reps as […]
SUMO DEADLIFT Work to 80% of your 1RM Deadlift and keep the weight consistent across all working sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg 4×5 SKILL: 3xme strict hspu into kipping hspu w/o coming off the wall WOD: […]
We wanted to take this opportunity to introduce ourselves to everyone and let you all know how excited we are to be taking on this new chapter in our lives. We were just as surprised as the rest of you when Jake and Winter approached us about taking over the gym. We were saddened and excited […]