WOD for 111716
Segment 1: 21-15-9: hang squat cleans (115/75) Chest-to-bar pull-ups Segment 2: Mobility
WOD for 091916
Segment 1: 5×3 Squat Clean and Jerk at 80% reset each rep on the floor Segment 2: Front Squat 5×5 Front Squat at 80% across... Read More
WOD for 070916
Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time:... Read More
WOD for 062616
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: In teams of 4, for time: 250 Chest... Read More
I’d be in trouble if you left me now
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14)... Read More
Telling my whole life with his words
WOD Strength: Press 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 15: 55 Double Unders 15 C2B Pullups 5 Hang Power Cleans (155/105)
Hangin Out Down The Street
Check out our “Get Your Mind Right” Seminar TOMORROW night at 6:30! WOD Strength: 2 Clean + 1 Jerk 6 sets As heavy as possible... Read More
Gonna Let It All Hang Out
Our Halloween Weightlifting Spectacular is THIS Saturday! Two women’s spots remain. Email Dave! WOD Strength: Front Squat 3-3-3-1-1-1 1st set around 80% and finish with... Read More
A Big Deal To You
Our September Thirsty Thursday takes place this week – Thursday, 7:30pm, at Fullsteam! Check it out! WOD Skills: Handstand Practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 As... Read More