WARM UP 3x: 200m Row or Run 10 Air Squats 10 Pushups 5 Inch Worms STRENGTH Dynamic Bench Press 7×3 @ 50% of 1RM (2 Sets Inside Grip, 3 Sets Middle Grip, 2 Sets Outside Grip) WOD Teams of 3: 12 Min AMRAP 2nd Line and Back Sled Push (190/115) Burpees onto Plate Goblet Squats

There are only 3 spots left for Coach Ed’s Noon session of the Barbell Sport Prep class! Spots are going quick so be sure to shoot an email to Coach Nick Vera if you are interested.  This is a tremendous opportunity to work on and gain understanding of the Clean and Jerk and Snatch.  The

We’ve had a huge response from members wanting to join the Barbell Sport Prep class.  As a coaching staff, we couldn’t be more excited about our members wanting to develop their skills and improve their weightlifting abilities. As of today, we’ve sold out two sessions: 6:00-7:00 AM on Mondays and Wednesdays 6:00-7:00 PM on Tuesday

WARM UP 400m Run Coach’s Hip Warmup ENDURANCE 1000m Row Time Trial WOD Sled Push 3x Curb to Curb

WARM UP Shuttle Run 2x: Fence Drills 15 Good Mornings 10 Air Squats 5 Inch Worms Shuttle Run SKILL Intro to Box Squats WOD Tabata Air Squats 2:00 Rest Tabata Push-ups 2:00 Rest Tabata Deadlifts (155/105)

We have been talking about starting an olympic lifting/advanced movements program and we have finally set a date and schedule!  The program will be named “Barbell Sport Prep”.  The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching on other advanced  movements as well.  This class

WARM UP Plyos STRENGTH 1 Rep Max Bench Press Then 3 Sets of Max Effort Pushups (:30 Rest Between Sets) WOD 7 Min AMRAP 3 DL (225/155) 3 Box Jumps (24/20) 6 DL 6 Box Jumps 9 DL (225/155) 9 Box Jumps (24/20) 12 DL 12 Box Jumps …

WARM UP Ladder Drills PVC Warmup WOD 3 Rounds For Time: 10 Front Squats (135/95) 10 Weighted Sit-Ups (20/14) Curb to Curb Plate Carry (25/15) MOBILITY Coach’s Choice

If you are planning on going to the “A Taste of the Northside” there will be a group meeting at the gym at 4:30 to head out to Sonterra.  I would plan on making your way out there as early as possible.  The event starts at 5:30 and goes until 10:30 PM, but we are

WARM UP Curb to Curb Run Plyos 3 Rounds of Cindy SKILL Rope Climbs Stone Lifts WOD 10 Min AMRAP: 10 Hang Power Cleans (155/105) 10 Burpees