Tuesday’s workout is very similar to the handstand workout from last week. Instead of a big gymnastics pull, there is a weightlifting pull, coupled with handstand walking Much like last week, take either time to find a scaling option that pushes your ability, whether it is kick ups, wall walking sideways and other methods. If you want to bear crawl the distance will be extended to 25 feet. Workout of the Day 5 Rounds, work for 3 minutes, rest for 2 In each round, perform as many reps of 5 Deadlift 225/155 10′ Handstand Walk Begin each round where you left off on the last round.Read more

Workout of the Day Bench Press  5 Sets of 2 @ 85% of 1RM Conditioning AMRAP 12 6 Dumbbell Clean and Jerks, Left Hand 50/35 6 Dumbbell Clean and Jerks, Right Hand 24 Double UndersRead more

At 10 am, we will be going over what will be happening during The Open. There are teams, themes, and dreams to be made during this fun 5 week period. Come join us for a brief meeting. Workout of the Day 4 Rounds for Time 4 Power Cleans  4 Front Squats 4 Shoulder to Overheads 205/135 Scale as appropriate.Read more

The attendance has been through the roof this week. The classes have been full of energy and fun. Like any good rager, the clean up after is usually the measure of a good party. Please be mindful of your equipment after your workout. Wipe down everything you used, from bars to ball to counting boards. If you put DNA on something, let a coach know, then please clean it up. Please throw away all used water bottles, throw used towels in the hamper and make sure weights, DB, KB, balls and pullup/dip bars are put away neatly. Finally, if you finish a workout early, and your bar is resting, wait until all athletes are done before cleaning up. No one likes to see everyone clean up as they are still slaving away on the barbell. Catch your breath and help in a group clean up when everyone is done. I...Read more

In case you haven’t noticed, it’s a new year. Some folks like a good New Years goal. I love a pull up – if you don’t have one, maybe now is the time. If you write it on the board and take a selfie, you got yourself a square on the bingo card. We do a lot of handstand work, and we added a lot of rope climbs last year. This year, I want to make the muscle up a priority. Much like a couple years ago, we will mix them in with some burpees and rowing. We can break them down: you can do transitions, you can do jumping muscle ups, and you can do muscle ups. This week, I would like to focus on the ring MU, so work transitions, jumping or full MU, 3 per round. In the video below, this is exactly the movement I recommend. Don’t worry too much about the dip, but be concerned with keeping the rings close and getting into that catch....Read more