5.31.17

Wednesday, May 31, 2017 Snatch: 3-3-3-3-3 Our goal today is to build up to a 3 rep snatch max. The main focus is always to improve form. Don’t let the monster inside you that craves for big numbers on the leaderboard take over. No one...

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5.30.17

Tuesday, May 30, 2017 10 Rounds on the rower: Pull a sub 1:30/1:40, 500 meter pace(1:45/1:55)(2:00/2:10) for as long as possible Rest 1 minute This is going to be a great day of improving rowing and testing our ability to hold a fast pace. We...

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5.26.17

Friday, May 26, 2017 Back Squat: 1-1-1-1-1-1-1 It is that time again to get under some heavy weight and test out our 1 rep back squat. You will be building up to the most you can do for one rep. If you are doing Murph tomorrow it is fine to keep...

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5.24.17

Wednesday, May 24, 2017 5 Rounds for Time: 4 Clean and Jerks (225,155)(185,135)(155,105)(95,65) 6 Bar Muscle ups (6 pullups, 6 bar dips) 40′ Handstand Walk (bear crawl) Today is the day for you to make your bar a little heavier. The purpose...

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5.23.17

Tuesday, May 23, 2017 4 Rounds for time: 400 Meter Run 15 Box Jumps (30,24)(24,20) Hopefully we can dodge the rain today, but if not we always have a back up. Your goal with this one should be to keep your rounds at the 3 minute mark. We want you...

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5.22.17

Monday, May 22, 2017 For Time: 30-20-10 Dumbell Thrusters (35,25) Toes to Bar (knee raise)(abmat) Another Monday filled with dumbells! You should be able to knock this one out in under 10 minutes so make sure to scale appropriately and go hard...

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