WOD

1. Strength Front Squats Bottom-up front squats 5 – 3 – 2 – 2 – 1 – 1 – 1 – 1 These will take... Read More

1. Strength Back Squat a. Quickly work up to a Heavy Single (HS) b. 2×2@80-90% of the HS   2. Skill Work/MetCon Skill Work of... Read More

1. Strength Overhead Squat 3 x 10, ascending As mentioned yesterday, this is a back-off week.  If form feels wonky or you are feeling less... Read More

We’ve been going for three weeks pretty hard.  This week will be a bit of a back-off in terms of volume and/or intensity.  That doesn’t... Read More

Hey all!  Just an update about tomorrow’s (8/22) classes.   BIO East morning class will be canceled.  There will be an Open Gym (with programming,... Read More

1. Strength/Skill Pull-up 3RM If you cannot perform a strict pull-up, you should be moving the band until you find the most difficult set of... Read More

1. Strength Power Clean Work up to a heavy single Bent-over Row 3×10 with Kettle bells When “heavy single” is prescribed it does not necessarily... Read More

1. Strength Front Squat + Split Jerk Complex Work up to heavy set of 3 Front Squats + 1 Split Jerk   2. MetCon 4... Read More

1. Strength Snatch Quickly work to a heavy single -then- Drop the weight down to ~70% and work to a heavy double This does not... Read More

1. Strength Front Squat 3RM   2. MetCon “Fran” 21 – 15 – 9 Thrusters, 95/65 Pull-ups Probably not a huge surprise that we’ve been... Read More