Our community just keeps growing! Don’t forget about our Saturday Morning Free Introduction Class for any new athletes wanting to try FAST!
Strength: Find 1RM of Complex
-Power Snatch + Hang Power Snatch
WOD: For Time
10-8-6-4-2 Alternating Dumbbell Snatches (55/35)
-25y Sled Push After Each Complete Set
How do we get better at Handstands? We get upside down more! Note the hollow body position during the wall walk as well as the stacked vertical position at end range. These should be our primary goals when performing Wall-Walks and applying them to Handstands.
-Accumulate 15 Wall Walks OR 30 Handstand Push-Ups for Quality!
WOD: Alternating Every 90s x 6 Rounds each.
1) 3 Back Squats @ 70-80% Max
2) Landmine Clean to Press x 3 ea. Side
July 4th is Next Monday! We’ll be having our Annual “Stars and Stripes” Workout starting heats at 8:15am. Heats will run until 9:30am and we’ll have Open Gym from 10am-Noon.
WOD: 20 Minute AMRAP
15 Wtd. Sit-Ups
15 Box Jump Overs (24/20)
Mechanics, Consistency, then Intensity….No matter what the age, our priority is that you move well above all else!
Conditioning: 4 Rounds; 90s Rests b/w Each
15 Wall-Balls (20/14)
10 Push-Ups (Hand-Release)
5 Deadlifts (75% Max)
Gymnastics Strength: As Few Sets as Possible
-50 Strict Pull-Ups
-After each break, perform 6 Renegade Rows.
Army Sgt 1st Class who was killed in Al Kut, Iraq on Thursday June 8th 2006.
…..Yup, sure did.
A) Skill Work: Double Under Practice and Timing
Conditioning: 4 Rounds
10 Burpee’s + 300m Run
Rest 2 Minutes b/w each round.
Skill Work: Handstand Push-Ups and Scales
-Scale for a Sub-10 Minute Workout
A) Pause Back Squat 1RM
B) Pause Clean and Jerk 1RM
C) Sn. Pulls
D) Alternating EMOM x 12 Minutes
1) 8 Strict Pull-Ups (Wtd. If you can)
2) 8 Strict Dips (Wtd. If you can)
3) Upright Row x 8
A) Pause Back Squat; Build to Tough Triple
B) Low-Hang Power Clean + Front Squat
C) Sn. Grip RDL
D) Same as Advanced.
….at least we get to lift!
Strength: Bench Press 3×6 Tough Sets
Conditioning: 4 Rounds; 30s Rest b/w Stations
B1) Landmine Rotation x 3 ea. Side
B2) MB Slam x 6
B3) Russian KBS x 10
It's our primary goal to help you look, feel and perform better.
5450 Wadsworth Bypass
Arvada CO 80002