WORKOUT OF THE DAY: STRENGTH: Option 1- 4 Strict- HSPU OTMEM x 10min, same version as previous week, goal is to increase total volume from last week) Option 2- Strict shoulder press 8.8.8.8. building, on 2min, increase wt from 10rm last week WOD: [ 3 minutes ] 3 min ME- Thrusters 1min Rest 3 min...Read More
WORKOUT OF THE DAY: STRENGTH:Option 1- OTMEM x 10min of- 1 Snatch DL to knees + 1 Snatch pull to hips+ 1 Full Snatch (Aim to build heavier then last week, or around 85% of 1RM) Option 2- OHS 8.8.8.8. building (heavier than last week) WOD: [ Sneakers ] Run 400m 15 P Snatches 15 TTBs...Read More
WORKOUT OF THE DAY: STRENGTH:Squat Clean + Jerk OTMx10 (85-90% for 10 sets) 16min (6min build-up) WOD: [ 10 min AMRAP ] 15 KBS 30 D-unders L1-70/53 L2/M-53/35 L3-35/18Read More
Check out our upcoming Fall comp at CF EXP! RX, Scaled & Masters Divisions Teams of 2 *Teams consist of 1 male and 1 female Competition will consist of: • 3 Guaranteed WODs • Final WOD *SIGN UP EARLY FOR OPTIMAL HEAT PLACEMENT! FIRST TO SIGN UP GETS LAST HEAT. LAST TO SIGN UP GETS...Read More
WORKOUT OF THE DAY: STRENGTH:Option 1- 3-4 Strict- HSPU OTMEM x 10min, add deficit if needed Option 2- Strict shoulder press 10.10.10.10.10. (60-65% of 1rm) building, on 2min WOD: [ Laser ] 4 Hang P Cleans 5 Burpees x 6 Rds 10min Cap L1-205/145 L2/M-135/95 L3-95/65Read More
WORKOUT OF THE DAY: STRENGTH:P Jerk 3.3.3.3. across (80-85% of 1rm) WOD: [ 1 Min Drills ] 1 min ME Thrusters 1min Rest 1min ME Row (Cals) 1min Rest x 3 rds 12min L1-135/95 L2/M-95/65 L3-65/35 Read More
WORKOUT OF THE DAY: STRENGTH:Option 1- OTMEM x 10min of- 1 Snatch DL to knees + 1 Snatch pull to hips+ 1 Full Snatch (Aim to build to 80% of 1RM) Option 2- OHS 10 Reps every 2mins x 10mins WOD: [ Core Control ] 200m Run 10 TTB 20 Sit-ups x 5 rds 14min Cap...Read More
