News & Events

Monday 8.21.17 We’re halfway to the 2018 Open season so it’s test week.  Be ready!   Strength EMOM(10) 1 Power Snatch + 1 Squat Snatch + 1 OHS Build to Heavy   WOD 13.1 (Modified) AMRAP (17) 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/95) 20 Burpees 30 Snatch (165/105) 10 Burpee AMRAP […]

Monday 8.7.17 Great Turn-out at the In-House Comp through the wind and rain!  Thanks for coming and competing everyone!   This week will be a minor Test/Prep Week for the Competitors   Strength DB Lateral Weight Transfer 3 x 6 Each Side (Ascending Weight)   “Up N’ Up” 4 Rds. Start at 4 reps and

Monday 7.31.17 Reminder – In-House Comp this Friday from 5-7 Pm.  Everyone should come and test yourself!   Strength DB Bench Press 3 x 12   WOD “Oh Long Johnson” 4 Rds. 14 DB Push-ups w/ row (35/20) 14 DB Power Cleans 14 DB Seated Press   Competitors Clean & Jerk 3 x 1 @

  It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it! There will be WOD’s for each day as well.  Once you have completed your 1 RM

  Monday 7.3.17 Reminder – No teens class today – feel free to join normal class… 6 AM, Noon and 5:30 PM classes only today   WOD 30-25-20-15-10-5 Cal Row/Ski GHDSU Strong(wo)man Squats (20/14 Wall Ball)

Friday 6.30.17 Holiday Hours Sunday – No Mobility Class Monday – Class at 6 am, Noon, and 5:30 pm Tuesday – 1 class at 9 am Wednesday – Normal Schedule Resumes   Strength Reverse Lunges 3 x 4 (Each Leg) @ 40-50% of 1 RM Back Squat   WOD “Just Keep Swimming” EMOM (10) Odd

Tuesday 6.27.17 It’s not too late to get your son/daughter into the teens class!  The next session is tomorrow at 10:00!   Strength Strict Press 5 x 1 @ 90% Immediately followed by 1 max out set with an empty bar   WOD 1 21-15-9 Ski Cals KB Swings (53/35)   WOD 2 9-15-21 Wall

The Squat Cycle Begins!   Strength Back Squat 3 x 2 @ 80% (3 sec. Eccentric – 3000) w/ 4 box jumps (1 sec hold at bottom)   WOD “Unibrow” 3 Rds. 11 Pistols (Each Leg) 11 DB Snatch (Each Arm) (50/35) 11 1-Leg Box Jumps (Each Leg) (24/20)   Competitors Glute-Ham Raise 5 x

  Make sure you sign-up for a time slot for “Murph”!  This is going to be a great WOD!   Strength Pause Back Squat 2 x 1 @ 90% 2 Sec Pause at Bottom (0200)   WOD “Empty 20” AMRAP (20) 20 STOH 20 Back Squat 20 Hang Power Clean All with Empty Barbell (45/35)

Weekly Reminders Next Monday, May 29th is “Murph”!!! Sign-Up for a time slot on the White board at the gym! June 3rd – Rock Climbing at EVO in Concord…Sign-up at the gym and let us know what time works best for you   Strength EMOM (6) 3 Front Squats 5 Back Squats All at 40%