Heavy deadlifts, a few high box jumps and jumping rope. For about a half hour, including rest periods. Be there.
Hang power snatch, strength or skill. Be there
Strength: DB snatch R&L 3-3-3-3+3×3 Followed by a mid-week grinder conditioning WOD. Be there!
[vc_row][vc_column][vc_column_text]Turkish Get-up 3-3-3-3-3-3 R&L Increase weight each round as ability and form allow. Perform one of the following after each round and rest as needed. You choose from any of these five each round. Do the same, mix and match, you pick. 1 minute double unders 200M farmer carry 100M row sprint/max effort 25 GHD …
[vc_row][vc_column][vc_column_text] Happy Memorial Day Weekend! Business as usual on Saturday, with the doors opening at 8:00am. We will be doing Murph, as always. There will be scaled options as well as an alternate workout No Open Gym on Sunday. Monday: One workout, with the warmup starting at 9:00am sharp. We will be closed the remainder …
Task List WOD. Aka Friday Fun Day If you missed Thursday’s hang power clean workout, you can choose to do that instead. If you are not coming Saturday or Monday you can choose to do Murph or a scaled option.
Hang power clean 3-3-3-3-3-3-3
Skill/strength: Full squat clean & jerk WOD: Full squat version of Grace or Isabel, your choice. Memorial Day Weekend Early Update: Saturday: Normal hours all morning. We will be doing Murph during the 8:00am, 9:00am & 10:00am classes. There will be an option for a half-Murph as well as a couple alternate workout choices. Sunday: …