Gymnastics Push5 x 60% max hspu + 25ft HS walkIf your max hspu is 10 reps do 6 hspu immediately followed by the HS walk. Rest 2-3mins between setsCFO Class: Back squat TempoE2MOM x 55 [...]

Active Recovery Day: Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an [...]

CFO Class: WeightliftingEMOM x 62 position squat clean @ 60%*top of the knee, floorWorking the positions of the clean today. At this lighter percentage, we should be taking advantage of the opportunity to dial in [...]

ConditioningOn 1min x 20mins15/12 Cal Row15/12 Cal BikeCFO Class: MetConFor time:150' Double DB front rack lunges3 rounds of20 push press 95/65lbs20 shuttle runs 25'150' Double DB front rack lungesDB's = 50/35lbsToday we get gritty with [...]

CFO Class: Gymnastics ConditioningEMOM x 4Min 1-10 Toes to bar + 10 Chest to bar pull-upsMin 2-15/12 Cal BikeHere we have a gymnastics pulling workout. With 10 toes to bar right into 10 c2b, athletes [...]

CFO Class: MetconFor time20 Box Jumps over wall 48"25 Squat Snatch @95/6510 DB Burpee Clean to Thruster60 DB Front rack Lunges10 DB Burpee Clean to Thruster25 Squat Snatch @95/6520 Box jumps over wall 48"DB's 50/35lbsToday's [...]