Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience.   Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load   …now continue on with EMOM, and perform: 1 Hang Squat Clean,...Read More

  Strength: Every minute on the minute for 12 minutes perform on cycle of: 1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)   For Time Perform 10 GHD/1 OHS,...Read More

  Conditioning: “Rogue at the Redlands” 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   3 rounds for time Compare to Tuesday, 25 October 2016   Strength: Jerk Start at 25% 1RM Clean and Jerk, perform 2 Jerk, and then increase load by 10% each set for the first...Read More

  Conditioning: 20 Wall-Ball Shots (25/16) @ (10/9′) 20 Sumo Deadlift High Pulls (75/53) 20 Box Overs (24/20″) 20 Push Press (75/53) 200m Run   5 rounds for time   Flexibility/Mobility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Saddle – 1:00 10 Side-to-Side Squats Standing Straddle Stretch – 1:00...Read More

Congrats to MP Alpha, winning 1st Place in the Masters’s Division!   Conditioning: 15-12-9 rep rounds of: Power Snatches (115/75) Bar Muscle-ups   For Time   …rest 5:00, then… 200m Run 100 Double Unders 50 Sit-ups 25 Calories Biked   For Time   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit –...Read More

Great job Cobras! Strong work!   Conditioning: Partner WOD “Are we done yet?!” 50 Burpees*   …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14)   …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95)   …then...Read More

Strong work MP Bravo!    Conditioning: Run 400m 25 Thrusters (95/63) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m   For Time Similar to Monday, 12 October 2015   Strength: Deadlift 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%  ...Read More

Congrats to MP Delta! First timers team! Strong work!   Skill: 2000m Row @ 80% 500m Pace For row time and pace quality   Conditioning: 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Push-ups Slammers (12/8) @ 2m   For Time   Flexibility/Mobility: Posterior Chain and IT band – 1:30/side Anterior Compartment Smash – 1:30/side...Read More

Fun weekend comp with the Ape and Vertical families at Battle on the Plains! Conditioning: Partner WOD* Row 500m/Fat Bar Deadlift hold (115) 150 Double Unders/Fat Bar Front Rack hold 100 Calories Bike/Fat Bar Back Rack hold 50 Toes-2-Bar/Fat Bar Overhead hold   For Time   …rest 8:00 As many meters in 2 minutes of:...Read More

  Conditioning: “For the Love of Burpees” 9 Burpee Box Jumps (24/20″) 9 Bar Over Burpees 9 Burpee Broad Jumps 9 Burpees onto a 45lb plate 9 Burpee Pull-Ups 9 One-legged Burpees   2 Rounds For Time Compare to Monday, 02 June 2014   …Rest ~5:00, then partner up… 50 Double Kettlebell Thrusters (53/35) 100...Read More