02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂

05.31.2013 [friday]

OLY: From Floor: E.M.O.M. for 6:00 Snatch 6×2 @ 65% *Power Snatch + OHS, or Power Snatch + Snatch Balance Clean&Jerk 6×2 @ 65% *Power Clean + Hang Clean (full squat) + jerk WOD: 12-8-4 Deadlift 315/205# or 70% Box Jumps 30/24″ REST 5:00 FOR TIME: 12 Overhead walking lunges (OHWL) 12 T2B 100m Sprint […]

03.28.2013

13.4 is here!!! We will be killing it today!! WOD-  AMRP in 12 minutes: 3 Clean & Jerk 135/95# (C&J) 3 Toes to bar (T2B) 6 C&J 6 T2B 9 C&J 9 T2B … and so on *Increase by 3 reps each round!  We will NOT be open on Saturday for Easter weekend. You will […]

11.12.12

As most of you know- Jeremy & I went down to Columbus Ohio for my (Susie’s) level 1 CF certification! It was such an amazing experience!   I learned SOOO much and had a great time!! The certification class was at ROGUE, which was amazing in itself- and if you didn’t know, Rogue is where […]

10.18.12

*OLY MEET SATURDAY @ 12!*   SWOD: Level 1: Front Squat 5×3 (+5lbs) Bench 3×5 (+5lbs) Level 2: Drop Snatch 5×3 (fast! Aggressive!) Front Squat 5@65%, 5@75%, 5+@85% Bench – work up to a heavy set of 3 WOD: AMRAP in 8 Min.: 8 Thrusters 8 Toes to Bar 8 Double Unders