Workout of the Day


A. Front Squat @ 20X1, 5 sets of 3 reps; rest 4+ minutes
*Increasing in weight. 

B. Alternating with a partner, AMRAP in 12 minutes of:
5 Front Squats (135/95lbs)
5 Burpees



A. 1 Hang Snatch + 1 Snatch, 5 sets of 1 rep; rest 2 minutes

B. 1 Power Clean + 1 Push Jerk + 1 Split Jerk, 5 sets of 1 rep; rest 2-3 minutes

C. Back Squat, 4 sets of 6  reps; rest 3 minutes
*Straight weight. 
**All sets must be finished in less than 20 minutes. 
***During rest perform 3-5 Strict Handstand Pushups (challenging variation). 

D. “Fitness WOD”



A. Movement Prep/Warm-Up
1) Depth Jumps
2) 3-Position Snatch

B. Snatch Practice
5 sets @ 65-70% of:
1 Power Snatch + 1 Overhead Squat

C. Overhead Squat
3 x 3 @ 75-80%

D. Back Squats
1 x 4 @ 50%
4 x 5 @ 75%


Reminder - New Schedule and Sign-Ins

Starting this Monday we are on our new schedule which can be found here - Most of the hours will stay the same with a few changes:
-Monday, Wednesday, and Thursday there is a 6:30pm session.
-Thursday morning now has a 6:30 and 7:30am session. 
-Saturday 8-10am is our revamped Introductory Session. 
-Saturday 11am-12pm is competition training time. 
-NO Sunday Open Gym. 

Also, please remember to sign-up for your sessions ahead of time and then sign-in when you arrive at the gym.

Looking forward to an awesome week!