Heat Wave

08/06/2018 | 7

Hey Gang! #melmonday was a blast today! Way to push through the heat, y’all. Today was a scorcher! Here is what we have for tomorrow! AMRAP 12 5 shoulder 2 over head (155/105) 10 pistols 20 pull ups   For the beginning of class we’ll focus on working up a heavy shoulder to over for […]


Strength and conditioning

08/02/2018 | 2

Today, the front squat does both for us.  We’ll be building heavy with it first and then building intensity with it in the WOD.


Jerk Sandwich

07/31/2018 | 4

We’re working that touch and go style jerk today, first as a skill to prep us and then sandwiched between some rowing (with some other good fixings) for the WOD.