“Annual Clean Your Plate WOD” Class Schedule 5:45, 9:00, Open Gym and 12:00 Only Today.  No evening classes. W.O.D “Clean Your Plate”             Every movement will be performed with or holding a 25lbs plate             AMRAP 26 Minutes             26 Jumping Air Squats             26 Ground to Overhead             26 […]

Strength/Skill Narrow Grip Bench Press 3×6 @ 55% (of regular Bench Press) W.O.D.             Complete 6 Rounds For Time For Time             5 Hand Release Push Ups             10 Ring Dips             :20 Seconds Ring L-Sit (Sc, L-Tuck or Knees High)

Strength/Skill Overhead Squat 4×4 @ 65% W.O.D. AMRAP 17 minutes 10 Overhead Squats 95/65 30 Double Unders (Sc, See Coach for scaled DU reps, Single Unders 90) 10 Chest 2 Bar Pull Ups

W.O.D. “Bear Complex” Complete 7 Sets of the following complex for 5 rounds 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 1 repetition for a set equals: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Perform […]

Strength/Skill Back Squats 3×5 @60% W.O.D.             Complete For Max Repetitions             1:00 Row For Calories             1:00 Rest             1:00 Sumo Deadlift High Pulls 75/55             1:00 Rest             2:00 Row For Calories             1:00 Rest             2:00 Sumo Deadlift High Pulls 75/55             1:00 Rest             3:00 Row […]