WOD for 012617
Segment 1: 20-18-16-12-10* KB Snatch (52/35) *After each round: 50 Double Unders Segment 2: Mobility
WOD for 081816
Segment 1: Turkish Get Ups work up to a heavy single on each side if max out with 70lb KB, complete a single TGU, then... Read More
Singing my life with his words
WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 1RM Metcon: EMOM 14 minutes: Odd: 6 Strict HSPU Even: 8 KB Snatches (52/35)
WOD for 050516
WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP in 10 minutes: 10 Deadlift (225/165) 10 KB Snatch (52/35) – 5 each side 5 Handstand Pushups
Cutting A Rug
Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Back Squat 3-3-3-1-1-1 1 rep max day! Metcon: 6... Read More
Just Take Those Old Records Off The Shelf
Our new 6-week programming cycle began this week. Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Strength:... Read More
What A Severe Suede
WOD Skills: KB high pull and snatch drills Strength: Back Squat 10-10-10-10 @ 60% 1RM Rest 2-3 minutes between sets Metcon; 21-15-9 Kettlebell Snatch (70/52)... Read More
Just Believe In Me
Bulls game is Saturday night starting at 5:30! Pick up your tickets at the gym! WOD Strength: Front Squat 1-1-1 @ 95% 1RM Metcon: 4... Read More
Save The Best
Sunday morning Pullup/Muscle Up session this week at 9am with Dave. Be there! WOD warmup with increasing loads in sets of 5-3-3-2-2 reps Strength: Sumo... Read More