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Scarlett says SIGN UP FOR THE OPEN!!!!!!! 

WU: Bergener WU X3

Take 10 minutes to find the right working wt. for 5 unbroken hang squat snatches (GA keep it light the add wt. in small increments) Pass the eyeball test.

WOD: 12 min EMOM

  • 5 hang squat snatch (post load)

STRENGTH: DL 4X5@75% 2min rest


WU: Get mobile!
WOD: Hang Squat Snatch
5 5 5 5 3 3 3 3 1 1 1 1 1

GA: All athletes must demonstrate exceptional overhead squat form before allowed to SQUAT snatch. If OHS is elusive keep to the power position.


Bobby Bobble heads now on sale in the Pro Shop.

WU: 8 minutes – 10 squats, 10 mt climbers, 8 bb Push press, 4 bb split jerk

WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it.

  • 30 minute time block: C&J (split) 10X1 (partner up on a bb)

GA: Get in and learn. No clock. Lifting is fun and makes you 12% more beautiful on average. Studies show!