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Today ends our FRANcercise challenge. Next Friday night after the last WOD, we will be hosting a Paleo Potluck and the FRANcercise wrap up party. Make sure to come out for the food and fun (and [...]

Skill: Push-up – http://gymnasticswod.com/content/push-progression-pt1 Warm-up (2 to 3 minutes): Slow push-up – move when a coach tells you to practice tight positions Mobility: Light [...]

Skill: Beat Swings Warm-up: 3 minute AMRAP of 3 beat swings and 15 squats Strength: Front squat – work to a heavy triple AMRAP 12 minutes of: 7 Cleans 12 Wall Ball Hmmmm whats the weight you ask? [...]

GOAT DAY! Skill review – KB swing 3 min Warm-up: Alternating 20 seconds of each DU / KB Mobility: 10 minutes of mobility on hips and shoulders Skill: Work your Goat* for 15 minutes – [...]

This week is Back-to-Basics. For Monday through Thursday, we’ll be revisiting some basic movements, working goats, and not specifying a “prescribed” weight. Friday is the [...]

Warm up: Coaches choice Mobility: 10 minutes to open shoulders and hips Strength: Clean & Jerk – 20 minutes to work to a heavy double Then, 21-15-9 for time of: Curtis P* (95/65lb) Ring [...]

Mobility: Let’s talk heel health. Watch this: http://www.youtube.com/watch?v=n_g6ga4-PXY Warm-up: 2 minutes of DU practice Skill: Turkish Get-ups Buy-in: Run 800m 3 rounds of: 40 Squats 15 [...]

Partner Warm-up: Pull-up progression practice while partner does 7 wall balls – 3 min Mobility: Shoulders distractions / Wrist openers Strength: 15 minutes to work to a heavy 1 ¼ OHS [...]

Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds. Within each round Once you pick up the barbell you may not put [...]