Monday, 10/09/17

Warm Up: 3 steady rounds of: 200 meter run 10 push ups 15 abmat sit-ups 20 double unders Strength: Bench Press 3×3 (70/80/90%) Partner WOD: “Put your sleds together” *Split reps between partners as needed. 4 rounds for time of: -20 Handstand Push-ups -80 Double Unders -20 Toes-to-bars -Sled Drag, 135/95 lbs, 100 m

Read more
Friday, 10/06/17

Warm Up: 2 steady rounds of -100 meter run -10 hang power clean -20 second dead hang from bar -10 behind the neck push jerks -20 abmat sit ups -10 hang power snatches -20 double unders For time: Plate Carry, 45/25 lbs, 100 ft — then — 2 rounds of: -20 Toes-to-bars -15 Hang Power […]

Read more
Thursday, 10/05/17

Warm Up: Squat progression -down and back toe touches -10 open hip mountain climbers -10 wall squats with 3 second pause at the bottom -10 air squats Metabolic Conditioning: Complete as many rounds as possible in 20 mins of: -Row, 500 m -20 Burpees -20 Wall Balls Accessory weight lifting sets: 15-12-10-10 -Bent Over Barbell […]

Read more
Wednesday 10/04/17

Warm Up: 2 rounds of: 100 meter run 10 push ups 15 ring rows 20 burpees Strength: Bench Press (close grip) 5×5 Superset: 3 sets of -strict press x 12 (75/55) -pull-ups x 15 -rest 1 minutes conditioning: For Time 21 – 15 – 9 -Dumbbell Snatch (40#/30#) -Ring Dips

Read more
Tuesday, 10/03/17

Warm Up: 4 steady rounds of: 250 meter row 200 meter run 30 double unders WOD: Complete as many rounds as possible in 8 mins of: -25 Box Overs, 24/20 in -20 GHD Sit-ups -50 Double Unders -10 Air Squats Skill work: Choose between the following: -Hand Stand Walk -Kipping -the muscle Up progression -snatch […]

Read more
Monday, 10/02/17

Warm Up 10 high kicks 10 hip opening mtn climbers 10 pause wall squats 10 air squats 10 pause front squats with pvc 10 medball cleans 10 empty barbell cleans Strength: “Touch and go” Squat cleans – 5×3 Conditioning: In 7 minutes, as many reps as possible of: 2-4-6-8-10-12 (+2 per round) -Squat Clean (155/105) […]

Read more
No open gym!

We are headed to Springfield to cheer on a few of our athletes competing in the Heart of America 3 day competition! Due to this, we will not be hosting open gym this afternoon. It’s a beautiful day out. Go outside, play a sport, go for a run. Just be active today! See you all […]

Read more
Saturday TeamWOD!

Partner up! See you all at 9am! Also , be sure to check out our exhibition event on mainstreet at 4pm!!

Read more
Friday, 09/29/17

Warm Up: 10 each Pass through with pvc Shoulder rotations forward & backward Go through points of performance of snatch with pvc then empty barbell Work up to 65% of snatch Olympic Lifting: 10 minute EMOM (every minute on the minute) -1 snatch *Start at 65% (increase weight each round) Partner WOD: For time: -Partner […]

Read more