Attention: The 5pm an 6pm classes are canceled tonight Friday (8/23) for Friday Night Fights. There are still plenty of people looking to create teams for tonights event. You do not have to sign up, just show up and we will put you on a team! Sunday (8/18) WOD Prep: Kettlebell Arm Bar *...Read More
Sunday (8/11) WOD Prep: A) Foam Roll IT Band * 1 x 30 Passes Per Side B) Foam Roll Calves * 1 x 30 Passes Per Side 1. "Badger" 3 Rounds for Time of: 30 Cleans (95) 30 Pull-Ups 800m Run * 30 Minute Time Cap In honor of Navy Chief Petty Officer...Read More
Sunday (8/4) WOD Prep: Executive Hip Mobilization * 2 Minutes Per Side Strength: Deadlift 5 x 3 @ 75%1RM * Rest 2 Minutes Between Sets ** No 1RM%?: Go Slightly Heavier Than Last Week * 20 Minute Time Cap Conditioning: For Time of: 25 Overhead Squats (95/65) 50 Shoot Throughs (Forward +...Read More
Sunday (7/28) WOD Prep: Posterior Chain Floss * 2 Minutes Per Side Strength: Deadlift 5 x 5 @ 70%1RM * Rest 3 Minutes Between Sets ** No 1RM%?: Go Slightly Heavier Than Last Week * 20 Minute Time Cap Conditioning: 4 Rounds For Time of: 60' Kettlebell Death March (53/35) 25 Wall...Read More
Sunday (7/21) WOD Prep: LAX Ball In Foot * 2 Minutes Per Side Strength: Deadlift 6 x 3 @ 67% 1RM * Rest 2 Minutes Between Working Sets ** Focus: Bar Speed & Technique *** If You Do Not Know Your 1RM%, Use A Light Weight Slightly Heavier Than Last Week, That You Can...Read More
Sunday (7/14) WOD Prep: Posterior Chain Floss *2 Minutes per Side Strength: Deadlift 12 x 2 @ 65% 1RM * Rest 1 Minute Between Working Sets ** Focus: Bar Speed & Technique *** If You Do Not Know Your 1RM% Use A Light Weight You Can Move Fast / Explosively. * 20 Minute Time...Read More
Sunday (6/30) WOD Prep: Barbell Overhead Mobilization *2 Minutes per Side Skills: Rack Jerk 2,2,2,2 * Rest 3 Minutes Between Working Sets ** 20 Minute Time Cap Conditioning: For Time: 25 Burpees Then 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) Kettlebell Swings (70/53) Then 25 Burpees * 15 Minute Time Cap —————————————————————————– Monday (7/1) WOD Prep: Super Front...Read More
Sunday (6/23) WOD Prep: Banded Ankle Distraction *2 Minutes per Side Then… Squat To Stand 2 x 12 Skills: Review & Practice Rowing Technique Conditioning: For Time: 5k Row —————————————————————————– Monday (6/24) WOD Prep: Barbell Inner Thigh Smash *2 Minutes per Side Strength: High Bar Back Squat 3 x 6 * Heavy As Possible **...Read More
