WOD

Strength: MSU Power Snatch/Clean/Press/Front Squat 7×2 Accessory- 12 Reverse Back Extensions Then 3 Rounds 200 M Run 10 Sit Ups 10 DU

Skill Day 15 Minutes Pull Up/Muscle Up Work Then “Elizabeth” 21,15,9 Clean 135/95 Ring Dips

Due to lack of attendance the 8:30am weekday class will be cancelled effective immediately! If there is a time that you believe should be offered... Read More

Make sure you get to class early to start mobility, Strength sets are long! Strength: MSU Snatch/Power Clean/Jerk/Back Squat 7×2 Then 10 Handstand PU 9 C2B... Read More

Make sure that you print out the strength program for the weeks 1 & 2! http://www.exrx.net/WeightTraining/Weightlifting.html

Strength Cycle Then Partner WOD Come in and get a great workout in before you start your weekend!

Strength Push Press 5×3 Good Mornings 5×3 Then 3 Rounds 800M Row 10 Box Jumps 10 Burpees

Open Gym Come in and make up any workouts you may have missed or youd like to work on!

With the temperatures dropping expect BIO to be a little frigid! So please dress appropriately, keep your sweats on until you’ve warmed up or you... Read More

Strength Hang Power Snatch 6×2 Hang Power Clean 6×2 RDL 6×2 Then 15,9,6,3 Pull Ups Thrusters 95/65