WOD AMRAP in 9 minutes: 15 Toes to Bar 10 Deadlifts (115/75) 5 Power Snatch (115/175) In 6 minutes from 9:01 to 15:00: Establish 1RM Clean and Jerk Scaled Version: AMRAP in 9 minutes: 15 Hanging Knee Raises 10 Deadlifts (85/55) 5 Ground to overhead (85/55) In 6 minutes from 9:01 to 15:00: Establish 1RM Clean and...Read More

Have you registered for The Open yet?  Starts FRIDAY! WOD Strength: Back Squat Test 1RM Metcon: 3 Rounds For Time: Run 400m 10 Clean and Jerk (185/135)Read More

Curious about learning self-defense and want the ultimate intro? Already a Kravist who wants to see what’s in store as you level up? Join us today at NOON for COLORS OF KRAV! Molotov Mitchell will be teaching techniques from Level 1 through Black Belt. $20 or… FREE FOR BOTH OF YOU IF YOU BRING A FRIEND! WOD...Read More

Krav Maga kickoff this Saturday at 12pm!   FREE CLASS!  You should try it!  WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips *Note that these are Cleans, NOT Power CleansRead More

Krav Maga kickoff this Saturday at 12pm!   FREE CLASS!  You should try it!  WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM and get as heavy as possible Metcon: 4 rounds 5 DB Manmakers (35/25) 10 DB Thrusters Run 400m Time cap...Read More

Thanks to everyone who came to the Nutrition Seminar yesterday!  If you missed it, email Coach Lindsay ([email protected]) to get caught up on what you missed! WOD Skill/Strength: Take 20 minutes to make up a missed strength/skill segment from the past week. Metcon: Teams of 2 AMRAP 2: Squat Cleans (135/95) AMRAP 2: Push Jerks...Read More

Nutrition Seminar and Challenge kick off TOMORROW at noon!  Just show up to hear Dr. Peters and Coach Lindsay! WOD Skill: EMOM for 6 minutes: 5 2-hand Russian Swings 4 Double KB Clean 3 KB Thruster Use a load you can handle Metcon: Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes...Read More

Nutrition Seminar and Challenge kick off this Saturday at noon!  Just show up to hear Dr. Peters and Coach Lindsay! WOD  Skill: EMOM for 8 minutes: Hang Power Clean from 1st position Full Clean from 1st position Use 50% 1RM and increase load each round as heavy as possible without missing reps Metcon: 3 rounds...Read More

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: Complete 4 Rounds 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work up as heavy as possible Metcon: 3 rounds...Read More

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between roundsRead More