Gymnastics/Odd Object ConditioningEMOM x 5 roundsMin 1-100ft Heavy Sandbag carryMin 2-20 Alternating PistolsIt's Max effort MetCon Day, we are going to be running through three staple tests for our max effort training today. We have [...]

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 [...]

Weightlifting Technique6 x 3 Clean and jerks *No hook grip, no contactReleasing our hook grip and not allowing the bar to make contact at all with our bodies will tell us a lot about our [...]

Gymnastics ConditioningEMOM x 62-6 Bar muscle upsright intoEMOM x 615/12 Cal Rowright intoEMOM x 62-6 Bar muscle upsThe goal on this is to figure out where you faulter, if your reps are better in the [...]

Weightliftinga) 4 x 1 Tall snatchb) 4 x 1 Muscle snatchc) 4 x heaving snatch balanced) 4 x 1 tempo 1st pull squat snatch*Take 5 seconds to get to 2nd pull power pos. and snatchCFO [...]

StrengthUpper Body Dynamic EffortE30secOM x 61- Banded Bench press 2 reps @ 30%+bands2- Band resisted strict pull-ups 4 reps3- Explosive Band pull aparts 6 repsCFO Class: MetConFor time:15-12-9 repsDeadlift 315/225lbsStrict Handstand push-upRest 2mins21-15-9 reps of [...]