Feedback Please

Please let us know what you think of the new style of programming. Strength: Squat Cleans 8 x 3 @ 75% 3 Weighted Pull Ups EMOTM for 10 Minutes Skill: 20 Chest to Ring Pull Ups 20 Ring Dips 20 Skin the Cats Met Con: 200 Double Unders 1 Mile...

15.3

PLEASE REMEMBER we will be starting groups every half hour today starting at 7:30. RX’d: Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9...

Max Cal Row…

We aren’t going to require heat SIGN UPS for this Saturday’s 15.3 WOD but we WILL BE STARTING GROUPS EVERY HALF HOUR STARTING AT 7:30 This is the end of week 1 of the new programming. What are your thoughts on it? Please give us your feedback. Strength:...

Russian Muscle Ups

10 Rounds for Time: 10 KB Swings 53/35 5 Handstand Push Ups 1 Muscle Up (Mod will be 3 Chest to Bar Pull Ups)

Deadlift Front Squat Rope Climb

Strength: Deadlift 1 x 10 @ 60% 1 x 8 @ 65% 2 x 4 @ 70% 2 x 4 @ 75% Front Squat 1 x 8 @ 60 % 1 x 5 @ 70% 3 x 3 @ 75% Skill Work: 10 Rope Climbs or 20 Standing Climbs Endurance: 6 x 400m Sprints / 1:30 Rest...