Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S & C-Patrick 5:30pm Coach led open gym-Carina 7:00pm Sirius Burn-Dallas Workout of the Day, Two six minute amraps with a 3 minute rest in between. ****The goal is to push yourself on the first 6 min amrap and then try to score as close as possible to that on the…

Schedule: 5:30am-KC 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day: 20 min AMRAP Chipper ***if you finish, start over, score = total Reps completed 100 double unders/300 singles 80 wallballs (20,14 to 10,9) 60 kb swings (53,35) 40 burpees 200m run (count as 20 Reps)    

Schedule: 5:30am-KC 12:00pm-Dan 4:30pm Strength & Conditioning-Pat 5:30pm Coach led Open Gym-Franco 7:00pm Sirius Burn-Dallas Workout of the day, The True “Bear Complex”: 5 sets/attempts for load of, 7 touch and go sets of 1 power clean + 1 front squat + 1 jerk + 1 back squat + 1 behind the neck jerk ***any…

Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day (pick one of the options for part two, you can still scale within each version, I) Snatch Complex, EMOM X 9 Minutes 1,2,3=3 touch and go power snatches Minutes 4,5=2 touch and go power snatches Minutes 6,7,8,9=1 touch and go power snatch, if you II)…

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm…we (I…😜) hope In honor of Pride month we want to dedicate a day and workout to the LGBTQ community and all those out there who express who they are and what they’re about no matter the consequences they face from their peers and certain factions of society. I have a close…

  Schedule: 5:30am-Dixy 12:00pm-Carina 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day, I) Snatch Review all points of performance practice reps 3-3-3-3 for load, do not have to be touch and go but reset must be within :05. II) For Time (intention is fast and furious) 30 cal Row 30 toes to bar 30 hang power…

Schedule: 5am and 5:30am-Kasey 12:00pm-Dan 4:30pm KB Class-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, 12 minute AMRAP: 12 chest to bar pull-ups 9 burpees 6 front squats (155,105)  

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Jon Workout of the Day, FOR TIME: (Time intention is under 20:00, but because of the jump rope volume and the nature of the body weight movements, athletes will be time capped at 25 minutes. Utilize scaling options that you believe will yield a sub 20 time. Some ideas are: scale the…

Schedule: 5am and 5:30am-Kasey 12:00pm-Dan 4:30pm KB Class-Patrick 5:30pm-7pm Open Gym-Franco 7:00pm Skills Workout of the Day STRENGTH DAY!!! We’re starting to transition from raw strength lifts on our heavy days into more explosive Olympic lifts. Consider your level (beginner, intermediate, or advanced) relative to the lifts and approach them accordingly. -Beginner, stay light and…

  SCHEDULE 5:30am-Dixy 12:00pm-Kasey 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day 5 Rounds For Time: ***Intention is under 20:00, Cap=25:00 10 power cleans (115,85) 10 bar facing burpees 400m run