Category Archives: Videos

10/17/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 3 Rep Max Pause Back Squat (3-5 Second Pauses) *Please share the racks Then……. Black/Blue/Grey WODs 3 Rounds For Time of: 400m Run 10 DBell Snatches, Alternating (85/55) (70/45) (50/35) (40/25) (30/10) … Continue reading

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10/16/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 Hang Squat Clean with Pause in Bottom (3-5 Seconds) + 1 Split Jerk Then……. Black/Blue/Grey WODs 4 Rounds For Time of: 5 Ring Muscle-Ups (Bar Muscle-Ups) … Continue reading

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10/9/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 Power Clean + 1 Thruster Then……. Black/Blue/Grey WOD For Time: 15 – 12 – 9 Power Cleans (135/95) (95/65) (65/45) (45/35) Thrusters (135/95) (95/65) (65/45) (45/35) … Continue reading

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10/2/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 Snatch (from the floor) + 4 Hang Snatches (just Below the Knee) Then…….. Black/Blue/Grey WODs As Many Rounds As Possible in 12 Minutes of: 2 Legless … Continue reading

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9/25/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Clean and Jerk Then…….. Black/Blue/Grey WOD For Time: 120 Double Unders (30 DU’s) (240 Sinlges) (120 Singles) 60 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows) 60 Hang Power Snatches (95/65) … Continue reading

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9/22/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Back Squat *Please share the racks *If you are not comfortable dumping weight off your back please ask for pointers before going heavy or ask for a spot … Continue reading

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9/20/17

*RESERVE YOUR SPOT TODAY’S CLASS. Every 2 Minutes 4 Weighted Strict Pull Ups for 5 sets (with Bands) Then……. Black/Blue/Grey WOD For Time: 10-9-8-7-6-5-4-3-2-1 Toes-to-Bar (Toes thru Rights) (Hanging Knee Raises) (Leg Raises) Burpees Two Hand Touch Pull Up Bar September “COOL” Board … Continue reading

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9/11/17

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WODs *You can partner up and change each other’s weights 8 rounds for time of: 4 bar muscle-ups, must be singles (8 Chest-to-Bar Pull-Ups) (8 Pull-Ups) (with Bands) (Ring Rows) 2 cleans, ascending weight M … Continue reading

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