StrengthLower body Dynamic Effort8 sets2 Jumping Back squats @ 35%25ft Broad Jumps3 max seated box jumpsSnatchE30sMOM3 Power Snatch @ 60%CFO Class: BTN JerkBehind the neck pause Jerk5 x 2 @ascending, 70%+*2 seconds pause at the [...]

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 [...]

Gymnastics 3 sets3 Explosive Russian dips5 Hips to rings7 Pike pulls CFO Class: Gymnastics ConditioningEMOM x 6Min 1-12/9 Cal RowMin 2-3 Band resisted ring dips*We should be getting plenty of rest within this 12min EMOM, [...]

Weightlifting TechniqueClean & Jerk6 x 1 clean pull + 3 Scarecrow cleansCFO Class: Clean & JerkClean & Jerk 1. EMOM x 370% x 42mins rest2. EMOM x 360% x 6 2mins rest3. EMOM x 355% [...]

Gymnastics PowerEMOM x 6 roundsMin 16 Toes to bar*Min 23 Deficit hspu*If your max is over 15 reps, perform these weighted with a medball between the feet. We are looking for this to be explosive [...]

CFO Class: MetConAMRAP 25mins of:30 Ring dips20 Power cleans 95/65lbs30 Cal Row10 Double dumbbell hang snatch 2x50/35lbsA long one today, Our last workout of our volume phase. We are trying to simply accumulate reps through [...]