Going by the numbers

01/13/2020 | 2

Today will be our first chance to use some of our test numbers to help us make choices.  Specifically, we’ll be taking around 50% of our 1 rep max back squat from last week and using it for our front squats today.


Week 2: Deadlift Day!

01/12/2020 | 2

It’s week 2 of our new cycle, but we’ve still got one more big test to get it started: Deadlift Day!


Great start to the cycle, keep up the work!

01/09/2020 | 3

Hey friends, what a great kick off to the cycle. We’ve seen some great work put in on the initial lifts to establish your baselines, well done! Tomorrow we will spend some time working with the speed ropes in order refine our Double Under efficiency. Spend this time getting comfortable with the ropes and the […]


Lift and Twist

01/08/2020 | 6

After three days of 1-rep max testing and benchmark WODs (great work, everyone!), today we’re getting back to our regular strength work with power snatch sets and an EMOM. Happy lifting! Str: Power snatch* 4-4-4-4-4 *with a 2-second pause at the top WOD: EMOM 15 A) 10 power snatches (75/55) B) 10 burpees C) 20 […]


Test Day #2

01/06/2020 | 2

Day 2 our our new cycle brings us more testing!  We’ll be checking in with our strict press today as well as our 2k row.