Dynamic Effort Lower Body A. 12×2 Box Squats at 70% B. 12×1 Squat Cleans C. 3×8 Seated Good mornings D. 3×8 Max Band Tension Glute Ham Raise E. 100 Max Band Tension Hip Bridges F. Conditioning Workout Complete as many rounds as possible in 7 minutes of: 20-yard Bear Crawl 200 meter Row 20-yard Bear...Read More

Sorry about class last night guys. The major traffic accident was responsible for power outages all over Cordova. Hopefully Tuesday morning it will be back to normal. Maximal Effort Upper Body A. Bench Press 1-RM B. Tricep roll backs 3 x 8 C. Band push downs 100 reps D. Conditioning Workout Three rounds for time...Read More

Max Effort Lower Body A. Deadlift 1 Rep Max B. 3×12 Good mornings C. 100 Seated, Banded Leg Curls D. Conditioning Workout Four rounds for time of: 25 Kettlebell Swings (24/16 kg) 50 Double-Unders E. Abs/Accessory 5×5 Max Weight Decline Barbell Sit-ups SS w/ max L-Sit hold 100 Banded good morningRead More

Andy will be here for yoga tomorrow, right after your Surprise Saturday workout! Are you prepared?? Are you scared??Read More

Dynamic Effort Upper Body A. 9×3 Push Jerk w/ Mini Bands B. 3×8 Max Weight Pull-Ups C. 6×10 Single Arm DB Row D. Conditioning Workout Three sets for max reps against a 4-minute running clock, complete: Row 500 Meters, then: Double-Unders x Max Reps Rest 4 minutes between sets E. Abs/Accessory 5×5 Max Barbell Weight...Read More

My favorite day of the week! This is where our technique and movements get better! Want to be a better Olympic lifter so you’ll perform well when it comes up in a WOD….come to class to learn better technique!! Mobility Thoracic Spine Lats Triceps Snatch Work 3 Position Power Snatch – this is a good...Read More

Dynamic Effort Lower Body A. 10×2 Box Squat @ 65% w/band B. 6×1 Speed Pulls C. 3×8 Max Weight Barbell Hip Bridges D. 3×12 Stiff-legged Deadlifts E. 100 Banded Good mornings F. Conditioning Workout Three rounds for time of: 135/95 lbs. Thrusters x 10 reps Burpee Pull-Ups x 10 reps 250 Meter Row G. Abs/Accessory...Read More

Maximal Effort Upper Body A. 3×8 Mini Band Bench Press B. 3×8 Floor Press C.  3×8 Barbell JM Press (barbell) D. 100 DB Tate Press E. 100 Band Pull a parts F. Conditioning Workout Complete as many rounds and reps as possible in 7 minutes of: 10 Push Press (115/75 lbs.) 15 Kettlebell Swings (24/16...Read More

Max Effort Lower Body A. Front Squat 1-RM B. 3×8 Snatch Grip Deadlift C. 3×8 Good mornings D. Conditioning Workout Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Box Jumps x (24′′/20′′) E. Abs/Accessory 100 Reps – Banded Pull-Throughs 4×8 Max DB Weight GHD Sit-UpsRead More

There’s no yoga today! Sign up for next week so Andy can come back and stretch out your tight muscles!! Surprise Saturday! What will the wod be today? Show up and find out!! Be GPP! Generally Physically Prepared for anything!! See you there!!Read More