Clinic Announcement!

We have an awesome 3-hour clinic coming up on Feb.21 that will help you improve your snatch and clean & jerk. Let our amazing coaches, Shane and Amanda, teach you progressions, show you common faults and fixes, and give you personalized feedback on your olympic lifts. This will be very hands-on, so come prepared to move. And what perfect timing – right before the OPEN! Last year, we had a max clean and jerk. Will there be a max snatch this year? 

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Shoulder Press x3
5 sets @ 70%
Or build up to max

“Touchdown”
25-20-15-10-5 reps
T2B
Over the Box Jumps (24/20”)
Wall Balls (20/14# @ 10/9’)

*20 min cap

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30 thoughts on “Clinic Announcement!”

  1. Shoulder press 5 sets @ 65#

    WOD Rx’d

    Time 14:20

    Well that’s a butt kicking workout for a Monday morning. Great job all!

  2. WU X 1 + row 400m

    Shoulder Press x3
    Built up to max… 15 X 25 X 35 X 40 X 40 (focused on keeping back from arching)

    “Touchdown”
    25-20-15-10-5 reps
    T2B (knees to chest)
    Over the Box Jumps 16″
    Wall Balls 8#

    Time: 17:01

    Great start to the week 🙂

  3. WUx1 + 400m row

    Shoulder Press x3
    45-65 wu
    95-95-95-95-95

    WOD “Touchdown” as Rx’d

    Time–> 13:01

    Great race Remi!
    Awesome work am peeps!

  4. Good day. Hard WOD after a Super Bowl

    Shoulder press ( sets of 3)
    65,85,115,135,140. (And 155 once)

    WOD
    Insert knee raises
    Insert 20 inch box
    Used 20 # ball
    Time 17:23

  5. WUx1 400m row

    Shoulder Press x3
    45 wu
    115-115-115-115-120

    WOD “Touchdown” as Rx’d

    Time–> 16:30

  6. Press x3
    75-90-100-100-100-100-100

    WOD Rx’d
    10:43

    T2B – Mainly sets of 5
    BJ – lateral, steady pace
    WB – unbroken

    Knew it would be a T2B workout. Grip was the hardest part.

    Thanks Maria, fun class.

  7. Mobility
    WUx1 + 400m row
    Group mobility

    Shoulder Press x3
    55-65-70-75-80(x2)-80(x2)

    “Touchdown”
    25-20-15-10-5 reps
    T2B
    Over the Box Jumps (20”)
    Wall Balls (14# @ 9’)

    time: 17:33 Rx

  8. Mob
    WU x1
    400m row

    Group Mob

    Shoulder Press x3
    [email protected] 35#
    5 sets @ 50#

    TouchDown 20 min cap
    25-20-15-10-5
    Knee Raises
    Over Box Jumps(orange)
    WallBalls(10#)
    Time: 14.25

    (* note to self….use black box next time, had to do some step ups after couldn’t jump anymore)

  9. Shoulder press X 3
    45-65-65-70-70-70

    2000m straight leg row

    Quad rolling and other fun (really thanks Kevin 🙂 )

  10. Mob
    WU x1
    400m row

    Group Mob

    Shoulder Press x3
    [email protected] 35# and 55#
    4 sets @ 65#
    1 set @ 70#

    TouchDown 20 min cap
    25-20-15-10-5

    Knee Raises
    Over Box Jumps(mini)
    WallBalls(10#)

    Time: 16:09

  11. mob wux1+400 m row
    group mob
    shoulder press x 3
    5 set
    45-65-95-95-95-95-95
    touchdown
    25-20-15-10-5
    T2B
    over the box jump 20 in
    wall ball 20#
    time 17:24

  12. Shoulder press 5 sets of 3 @70% = 115#

    Wod Rx’d
    13:45

    T2B got harder than expected.

    Good class 6pm!

  13. Shoulder Press x3
    WU = 45#
    65-75-85-95-100 (new 3RM!)

    “Touchdown”
    25-20-15-10-5 reps
    Knee Raises
    Over the Box Jumps = 24”
    Wall Balls = 20#/10′

    Time = 13:57

  14. Shoulder Press x3
    5 sets @ 70%
    35-55-70-80-90 lbs

    “Touchdown”
    25-20-15-10-5 reps
    T2B (knee raises)
    Over the Box Jumps 12″
    Wall Balls @ 8lbs for 25 then 10lbs for 20-15-10 then 8 for 5 (issue with leaky ball)
    Time: 18:30

    With all the hiccups in this wod i am extremely happy with the entire class.

  15. Shoulder press x 3
    5 sets @70%= 75lbs

    WOD
    25-20-15-10-5
    Scaled
    Knee raises
    Over the box jump 20″
    Wallballs 14lbs
    Time=13:36

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