Join us for Core-Flex at 5:45 PM tonight! StrengthEvery 2:00, 9 Sets1-3 ) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)4-6) 1 Hang Power Snatch + 1 Power Snatch (65-70%)7-9) 1 2″ Low Hang Power Snatch + 1 Power Snatch (70-75%)*Reset b/t reps ConditioningAMRAP 840′ Handstand Walk (FX: 4 Wall Walks) (RX+: 60′...Read More
Conditioning3 Rounds of 4:00 on/1:00 off – w/ Teams of 3, Split Reps Any Way1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row*Score is average Calories per athlete Optional Cooldown2-3 Rounds for Quality10 Cossack Squats10 Prone Swimmers6 Samson LungesRead More
Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes! Doors Open: 7:30 AM Heat 1: 8 AMHeat 2: 9 AMHeat 3: 10 AM Please sign-up on Zen Planner and remember that if parking is full, there is an overflow lot pictured below. Breakfast Potluck! Please check out the...Read More
Join us for Power Yoga at 8 AM today! StrengthEvery 2:00, 3 Rounds1) 10/10 Elbow Supported Dumbbell External Rotation2) 15/15 Single Dumbbell Row3) 100’/100′ Single Dumbbell Overhead Carry ConditioningAMRAP 124-8-12-16, etc.Single Dumbbell Snatch (50/35) (FX: 35/20)Sit-Ups30 Crossover Single Unders after each round (FX: 20)Read More
Work on your rope climbing at the Skills Clinic tonight at 5:45 PM! Strength/Conditioning3 Rounds for Time:800m Run (FX: 600m)into…5 Rounds of (FX: 4)– 5 Pull-Ups– 10 Push-Ups– 15 Air Squats*RX+: 25 Pull-Ups, 50 Push-Ups, 75 Air Squats*40:00 Cap Optional Cooldown1:00/1:00 Banded Lat Stretch1:00/1:00 Pec Stretch w/ Rig1:00-2:00 Saddle PoseRead More
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