Hey Folks! Here’s the weekend stuff! [av_toggle_container initial=’0′ mode=’accordion’ sort=” av_uid=’av-6xs9lv’] [av_toggle title=’Longevity – Saturday’ tags=” av_uid=’av-5dm8eb’] Clean and Jerk EMOM-10 @ 70% 4 Minute AMRAP: 5 Ground to Overhead 115/73 5 Burpees —1 Minute rest— 4 Minute AMRAP: 10 Thrusters 95/63 10 Burpees [/av_toggle] [av_toggle title=’Performance – Sunday’ tags=” av_uid=’av-4qcecz’] 1. Metcon 3 RFT:…

Hey Folks! Great work on the Open WOD – today – A little taste of what it’ll be like when the open rolls around 🙂 It’s friday!  Keep up the great work.  Also – PLEASE do NOT step on the wood floors with your wet boots.  I know you may think they’re clean because you…

Hey Folks! Well that was a real test of will.  Great open training though!  Now is the time to start dialling in technique from good to perfect, working on tight spots and sore spots, and trying to learn those little skills that can go a long way (double unders, faster burpees, staying on your heels…

Hey Folks! Great work on todays WOD.  It was really mental and lung-burny.  Good times! Keep it up – We only have 3 more weeks until the open starts up.  You guys need to address any areas that might be tight, stiff, painful, limited, etc.  Ask the coaches and we’ll show you how to foam…

Hey Folks! Killer clean and Jerks!  remember – STAY over the bar for as long as you can – then launch up and snap those elbows forward. Sign up for the open!  Get in there and lift some weights! Warm up 2 Rounds – 10 dislocates, 10 overhead squats, 10 good mornings, Squat therapy (upright…

Hey Folks! Great weekend – some great PR’s, lots of Oneill test victims and a fair amount of fitness.  Keep it up! The Hoodies have been ordered!  They should arrive in 2-3 weeks or so, and then they’ll be ready to be worn around town. Warm up 2 Rounds – 10 toe touches, 10 inch…