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Skill practice: handstand push-up progression and rope ascents (with controlled descents!!) Then, AMRAP in 20 minutes: 5 Kick-ups to handstand hold 10 Back extensions on GHD 20m Frog jumps 10 [...]

Group warm-up: AMRAP 3 minutes – 10 med ball cleans, 15 squats – Then Burgener warm-up to drill those snatch and clean skills. Then, low back squats 5-5-3-3-3. Increasing load each [...]

After individual warm-up, group warm-up is with dot drills plus box jumps of increasing height, then Burgener warm-up. Skill review: Hang power cleans and cleans, jerks, and burpee over bar with [...]

Must needed Rest day! Enjoy!

Today is our Grand Opening celebration!!! Come on in and check us out! We will have free food and will be having some fun. Of course we will have workouts: a kids’ WOD, a beginner’s [...]

Tabata Time – Do each of the following exercises using *Tabata intervals.  Exercises may be completed in any order (hint: don’t leave the burpees until the end!). Your score is total [...]

Skill practice: Hang power cleans – light, for form only. If your hang power cleans look good, practice your double-unders or something else you need to get better at. Then, “The Chief” As [...]

Benchmark WOD – We repeat this one every six weeks or so to measure progress. Strength: Deadlift 5×5 Then, for time: 500m row OR 400m run (do this only ONCE) Then three rounds of: 5 Pull-ups [...]

For time: Run 400m 21 Deadlifts (185/135lb) 21 Wall balls (20/14lb) Run 800m 15 Deadlifts 15 Wall balls Run 1200m 9 Deadlifts 9 Wall Balls Run 1600m

Starting each day with the Burgener warm-up. (This has helped people learn/improve their clean and snatch skills tremendously!) Then, 5 minutes of practicing double-unders or another skill that [...]