Clik here to view.
02/02/20 Wim Hof Fundamentals Workshop
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize...
View ArticleClik here to view.
WOD 12.29.19
In teams of 2 with one partner working at a time… 3 Rounds for Time: 1000m Row 50 Wall Balls 20/10, 14/9 50 Box Jumps 24/20 Partition the work however desired Post time, Rx, and partner to comments....
View ArticleSnatch | WOD 12.30.19
Performance Snatch Balance: 3-3-3 Work up to a heavy triple with no misses. Fitness Behind-the-Neck Snatch Push Press + 2 Overhead Squats Work up to a medium-heavy complex with no misses. If you cannot...
View ArticleClik here to view.
WOD 12.31.19
Dumbbell “Lynne” 5 Rounds for Time: Max Reps Dumbbell Bench Press Max Reps Pull-Ups Rest minimally between the Bench Press and the Pull-Ups, and rest as needed between rounds. Score is total reps. The...
View ArticleClik here to view.
WOD 1.1.20
Every 2:00 for 10 Sets: 25 Double-Unders 3 Touch-and-Go Deadlifts Use a medium-heavy load for the heads, working across for the first 5 sets, then adding or dropping weight for the remaining 5 sets as...
View ArticleSandbag Squat | WOD 1.2.20
Sandbag Squat: 15-15-15 Warm up and work up to a max load for 15 reps. Post loads to comments. Week 2 of 2 _____________________ 5 Rounds or 20 Minutes: 300m Row 20 Alternating Leg Dumbbell Front Rack...
View ArticleClik here to view.
Pull-Up | WOD 1.3.20
Weighted Pull-Up: 5-5-3-3-1-1-1 Work up to a 1RM Weighted Pull-Up. Any grip is allowed as long you begin in a dead hang and pull your chin over the bar without momentum. If you cannot yet perform pull...
View ArticleClik here to view.
02/08/20 Community Potluck
This year’s Community Potluck goes down this Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously...
View ArticleWOD 1.4.19
Open Workout 20.2 Rx AMRAP 20 Minutes: 4 Dumbbell Thrusters 50/35 6 Toes-To-Bars 24 Double-Unders Scaled AMRAP 20 Minutes: 4 Dumbbell Thrusters 35/20 6 Hanging-Knee-Raises 24 Single-Unders Post rounds,...
View ArticleClik here to view.
Clean | WOD 1.5.19
Mid-Hang Power Clean: 3-3-3-3-3 Work up to a heavy triple with no misses. Focus on power and speed, and on receiving the barbell in a strong rack position. Post loads to comments. Week 2 of 2...
View ArticleClik here to view.
Snatch | WOD 1.6.19
3-Position Power Snatch: Every 2:00 Seconds for 7 Sets Aim to work sets across at 60-75% with no misses. Keep these crisp, focusing on timing and speed. Press outs are misses. If you miss any set you...
View ArticleClik here to view.
January 6, 2020 – February 16, 2020
Photo by Aaron W. Upcoming Training Cycle Template Dates: M 1/6/20 – S 2/16/20 (6 weeks) Objectives: To take advantage of all the movement quality improvements via time under tension and light...
View ArticleClose-Grip Bench Press / Segmented Deadlift Superset | WOD 1.7.20
A1) Close Grip Bench Press: 3 x 8 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” A2) Segmented Deadlift: 3 x 8 @ 3131 Tempo for these is @3131, read...
View ArticleClik here to view.
Back Squat / Dumbbell Row Superset | WOD 2.8.20
A1) Back Squat: 3 x 8 @ 3011 A2) 3-Point Dumbbell Row: 3 x 8 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce” or torso movement in the Rows. Post loads...
View ArticleClik here to view.
Carry | WOD 1.9.20
Double Kettlebell Front Rack Carry After a few warm up sets, take an attempt or two at a max load for an unbroken 1:00. You’ll be performing a Double Kettlebell Clean to get the bells to the rack...
View ArticleClik here to view.
Filly Press / Deadlift | WOD 1.10.19
A1) Half Kneeling Filly Press: 3 x 8e @ 3011 The racked kettlebell does not have to increase week to week, but choose a challenging load. No pause at the bottom but the turnaround should be controlled...
View ArticleClik here to view.
WOD 1.11.20
3 Rounds for Time: 15 Overhead Squats 95/65 15 Lateral Burpees Over The Bar The barbell should be light-medium, unbroken on the fast end. Rest 5 minutes, then.. 3 Rounds for Time: 15 Dumbbell Thrusters...
View ArticleClik here to view.
Front Squat / Chin-Ups | WOD 1.12.20
Front Squat: 3 x 8 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Chin-Up: 3 x 8 @ 3011 No pause at the bottom but the turnaround should be controlled...
View ArticleClik here to view.
Clean | WOD 1.13.20
3 Position Hang Power Clean: Every 2:00 Seconds for 7 sets Aim to work sets across at about 60-75%, with the goal of no misses. Keep these crisp, focusing on timing and speed. Consider sloppy footwork...
View ArticleClik here to view.
Close-Grip Bench Press / Deadlift
A1) Close Grip Bench Press: 3 x 8 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week. A2) Segmented Deadlift: 3 x 8 @...
View Article