Back Squat/Front Squat

We are excited to show off our new website!  This is just one more improvement in our quest to be the best.  Today we are also beginning a new strength program with an Olympic lifting bias.  This program comes from Olympic lifting Coach Mike...

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The girls want to play…..

Today we will change things ups with some benchmark wods. The girls are coming out to play. Today you will do Grace, Annie, and Fran. You may have to change your tactics up on this workout. If you try to hit every single one of them as if they...

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Stand it Up!

Today we will be starting off with some deadlifting.  It has been a while since we pulled sets of 5 off of the ground.  Remember to keep your backs nice and flat for all of the reps.  Here are a few refresher points: As you address the bar, start...

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Build your Motors

Again, multiple snatch pr’s were shattered on the snatch day!  Keep up the good work.  We are putting together a new strength cycle right now that we know everyone will enjoy.  The new cycle will start on Monday.  It is a mixture of back...

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Snatch and Skill Practice

The day has come to get a new snatch max.  Just like the clean and jerk, we have spent an extensive amount of time practicing technique and drilling the positions for this day.  The improvement in both Olympic lifts has been very evident.  We are...

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3 Rounds

It was awesome watching all of the old PR’s fall during the clean and jerks!  Wednesday we will be doing the same for snatches.  Today’s wod is a little different and awesome at the same time.  There are 3 separate workouts...

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Clean and Jerk!

***New evening class times start today. 4:30,5:30,6:30,7:30*** The whole month of December we dedicated our strength work to Olympic lifting.  This week is your chance to show off your new skills.  We will max out the clean and jerk today and the...

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