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Sunday – January 15th

Nitsa’s final meters in a painful 1k!

10am – WOD
11am – WOD

Part 1
5×3 Front Squat, on a 2 Minute Clock. Start at 65% of 1RM and ascend to 80% by the end of 5 sets.

Front Squat Demo

Part 2
5×3 Clean Grip Deadlift, on a 2 Minute Clock. Start at 90% of 1RM Clean and ascend to 110% by the end of 5 sets.

Deadlift Demo

Open Workout 13.4
7 Minute AMRAP:
3 clean and jerks 135/95
3 toes to bar
6 clean and jerks 135/95
6 toes to bar
9 Clean and jerks
9 toes to bar

*Continue adding 3 reps to each movement each round until 7 minutes is reached. In this workout “clean” identifies a category of movement. Power cleans are advised.


Saturday – January 14th

Neil and Ken carrying some kettlebells.

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD

Partner WOD:
30 minute AMRAP:
80′ bear crawl
20 kettlebell swing #53/35
15 pushup and high five
80′ overhead walking lunge #20/14
*One works while one rests. Split work as desired.


Friday – January 13th

John coming back after a long hiatus to enjoy a healthy dosage of sumo deadlift high pulls!

10 minute AMRAP:
10 kettlebell deadlift #70/53 pair
100′ farmers carry #70/53 pair
50 double under

– Rest 3 minutes, then repeat as a 5 minute AMRAP

Post WOD at 25 minutes on the clock:
1k row for time

Thursday Thoughts

One of the important pieces to a high intensity exercise program is having a proper cooldown. Proper cooldowns can do a lot to help alleviate muscle soreness and potential injuries in future training sessions.

Below is a link to a short article on why and how to properly cool down.

Cooling down.


Thursday – January 12th

Drake and the Saturday gang enjoying 6 birthday burpees! Happy Birthday Drake!

5 rounds for time: *40 minute cap
20 pistol
10 strict handstand pushup
20 GHD situp
10 bar muscle up (scale = 20 pullup)


Wednesday – January 11th

Kettlebells swinging on the “Filthy 50″!

7 superset rounds on a 2 minute clock:
3 strict press (start at 70% and ascend)
2 rope climbs

For time: *15 minute cap
Sumo deadlift high pull #75/55
Box over 24/18” (the long way)
Ring dip


Over The Top

Another week of extra programing is up.
Please remember that any work done outside of the class setting cannot be done in a way that interferes with ongoing classes. Please ask the coaches before setting up during class hours.


Maintenance Monday

Welcome to Maintenance Monday!
This is a weekly video segment addressing mobility and movement.
This weeks video is geared towards ankle range and its role in squats and pistols.