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  OWOD 5 rounds of snatch complex, 1 hang power snatch+1 Hang snatch+1OHS @75% WOD Five rounds for time of: 135/95 pound Front squat, 15

Check out these strong ladies! Over the past two weekends these strong athletes put themselves to the test. Jaime and Mayra competed as individuals and

Check out this article about Ingrid Hurley Strength Back Squat 1@70% 1@77% 1@85% 1@93% 1@100-101% WOD Every two minutes With a continuously running clock starting

There are many different ways to get the most results from your training. I have often said “the hardest thing to do is walk in

The Girls. When you first meet them you never forget them. Fran is a four letter F word. (Try it, you’ll see) Fran is like

Warm Up Dynamic Burgener Hip Bridge With Band 2×10 Mobilize OLY 5 Min EMOM Mid Thigh Hang Power Snatch 3 Perfect Reps. May increase weight

With 14.3 in the books its a good time for a little reflection. The Open WODS can at first glance be somewhat daunting. For newer

A Reminder: Don’t view yourself as just a member, view yourself as an athlete. -Ben Stroud I often find it a blessing to myself to

WOW! What a great couple of  weeks we’ve had! Test Week was an absolute blast. We saw a ton of PR’s  in every workout especially