Closed due to inclement weather. Be safe.

Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over strategy and tips in organizing a plan to meet your goals both short and long term

This year, we are all going to help each other stay accountable and committed. The workshop will also include a guided open discussion of our own experiences: What has worked and not worked for you in the past?

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether it’s in the gym, work, family, or personal life. We can help you pin point it.

Please do your best to make this workshop. Set yourself up for Success in 2019!

Strength:
“HSPU Test Day”
Rx+: 10 min AMRAP HSPU (4″/2″ Deficit)
Rx: 10 min AMRAP HSPU

Scaled option: 10 min of HSPU development

Conditioning:
AMRAP 12
3 Squat Cleans (205/135) (Fx: 165/110) (Rx+: 245/165)
3 Front Squats (205/135) (Fx: 165/110) (Rx+: 245/165)
75 Double Unders (Fx: 50)

Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over strategy and tips in organizing a plan to meet your goals both short and long term

This year, we are all going to help each other stay accountable and committed. The workshop will also include a guided open discussion of our own experiences: What has worked and not worked for you in the past?

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether it’s in the gym, work, family, or personal life. We can help you pin point it.

Please do your best to make this workshop. Set yourself up for Success in 2019!

Benchmark:
500m Row Time Trial

Conditioning:
8 Rounds
10 Toes to Bar (Fx: 7 Toes to Bar)
10 American KB Swings (24/16) (Rx+32/24)
1 Rope Climbs (Rx+ Legless)

Post WOD Finisher:
10 Minutes of Mobility

25 min to establish 1RM Deadlift

For Time:
100 Double Unders
20 Box Jump overs 24/20
20/17 Cal Ski
20 Pistols (Fx: Alternating Reverse Goblet Lunges 35/20)
20/17 Assault Bike Cals
20m Handstand Walk (Fx: 30 Shoulder Taps)

Core Strength Development

3 Rounds

Rx:
5 Strict Press (ME)
20 GHD Sit Ups
20 Alternating Barbell Side Bends (10 each side, Add weight if possible)

Fx:
5 Strict Press (ME)
25 Sit Ups
10 Each Side KB Side Bends

20 Rounds:
Alternating Rounds with Partner
3 Reps of 1 Devil’s Press + 2 DB Push Press (50/35) (Fx: 35/20)