Gym News and Updates

Back Squat 6×3@80% Conditioning: 12 min AMRAP 10 Pull-Ups 15 Thrusters (95/65 lbs) 30 Double-Unders Skill Work: Ring Muscle Up ...

6x3 Snatch (full) 75%-85% 4 RFT 8 Hang Power Cleans (155/105) 400m Run #WOD

We performed this same series of WODs back in July. It was the week of the 26th. You should have logged these or written them down. ...

Coach Zack and Anna are moving back to Ohio to live near family in a few weeks. To send him off... 1 round for every year they were here...

POWER: Front Squat 5@75%-3@85%-1+@95%(max reps) Conditioning: 4 RFT 12 Thrusters (115/75) 12 HSPU Skill Work: Kipping Pullup ...

Make Up anything you missed or Athlete's Choice Skill Work: Ring Complex Post WOD Mobility: PVC Roll Spine for extension (arch with...

POWER: DL 5@75%-3@85%-1+@95%(max reps) Conditioning: For Time : 21-15-9 WBs (20/14) Burpees 400m Run after each round Skill Work:...

Strength: WEIGHTLIFTING: 2 Split Jerks (on the first one hold the split position for 2 seconds) POWER: Shoulder Press...

Strength: WEIGHTLIFTING: Snatch EMOM for 8 min 1 Power Shrug, 1 Snatch (full) POWER: Back Squat 5@75%-3@85%-1+@95%(max reps) ...

Strength: 8 sets of 3 position pause snatch (1inch off the ground, 2inches below knee, mid thigh) Conditioning: For time: Run 800m ...