Close Grip Bench PressAdd 5 pounds to your 90% max and then complete:3@70% – 3@80% – 3+@90% WOD“Hopper” WOD!!Each class will pick 6 cards from the “hopper”.  You will do as many reps as possible in 2 minutes of each of the movements selected with a 1 minute rest between each. Have fun!!Read More

Back Squat add 10# to your 90% then: 3@70% – 3@80% – 3+@90% or Snatch Balance 5 x 5 WOD Barbell Box step ups x 10 Double Unders x 1 minute DL x 10 AMRAP 20 minutesRead More

Strength & Skills – body weight style The reason behind the day. When I opened my gym, I decided that at least one training session per week, I would not run the clock. The clock is, of course, the CrossFit standard in attacking the workouts with grit and intensity, however, we all have weaknesses in...Read More

Deadlift Add 10 pounds to your 90% max and then complete: 3@70% – 3@80% – 3+@90% or Heavy Clean Pulls 5 x 5 WOD Buy in: 800 meter run then, for time, complete 25 reps each of the following: Ground to overhead 95#/65# Box Jumps 24″/20″ Push ups Sumo DL High Pull 95#/65# Goblet Squats...Read More

Overhead Press Add 5 pounds to your 90% max and then complete: 3@70% – 3@80% – 3+@90% WOD Muscle Snatch x 8 Toes 2 Bar x 10 Double Unders x 12 AMRAP 14 minutes Cash out wall ball x 40Read More

Front Squat Add 10 pounds to your 90% max and then complete: 5@65% – 5@75% – 5+@85% or Work on Full Squat Cleans 5 x 5 WOD Burpees x 20 KB Swings x 20 5 rounds Cash out:: weighted lunges (with kettlebell) x 40Read More

Close Grip Bench Press Add 5 pounds to your 90% max and then complete: 5@65% – 5@75% – 5+@85% Partner WOD Partner A must complete one Bear Complex while Partner B continuously runs 20 meter sprints. Once Bear Complex is completed, switch. Continue cycle for 15 minutes.Read More

Strength work: Deadlifts Set 1 – 10 reps @ 70% of 1-RM Set 2 – 8 reps @ 75% Set 3 – 6 reps @ 80% Set 4 – 4 reps @ 85% Set 5 – 3 reps @ 90% Set 6 – 2 reps @ 95% Set 7 – 1 rep @ 100-105% Rest...Read More

Deadlift Add 10 pounds to your 90% max and then complete: 5@65% – 5@75% – 5+@85% WOD Bulgarian Split Squats x 10 (5/leg) Back Squat x 10 10 rounds Prescribed weight for each 45#/75# Cash out: Work on handstand push ups or handstand holds for 10 minutes.Read More

Back Squat Adding some weight starting this week! Add 10 pounds to your 90% max and then complete: 5@65% – 5@75% – 5+@85% Don’t forget your warm up sets before your work sets!! WOD Weighted lunges x 40 Dips x 20 Box Jumps x 40 Push Ups x 20 KB Swings x 40 Squat Cleans...Read More