9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

WOD

January 31, 2014

Warm Up: 2x Hip Mobility Drill, 20 Ham Kicks, 10 Sumo Steps, 10 Wall Squats, 5min Banded Squat Hold,  2x PVC (dislocate, good morning, Overhead Squat) Barbell: 10 Snatch Push Press, 10 Overhead Squat, Snatch Drills   Athlete 1) Snatch: 15×1@70% 2) “Cindy”...
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January 30, 2014

Warm Up: 2x Hip mobility drill, 2min Wall Squat Hip Opener, La’x Ball Traps, 2rds: 5 Wall Squats, 10 Air Squats, 10 Push Ups PVC x2 (dislocate, good morning, Overhead Squat) Barbell Clean Warm up    Athlete 1) Clean and Jerk: 15×1@ 70% 2) AMRAP 3 5 Ground to Overhead...
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January 28, 2014

* We will only have a 5am class for Tuesday. We may stick around for a couple of hours of open gym after the class. As of now, we will not have morning classes on Wednesday. We are hoping to reopen for evening classes on Wednesday. Keep checking the FaceBook page for any updates....
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January 27, 2014

Warm Up: 2min Jump Rops, 30/30 Hang and Squat, Hip Mobility Drill, PVCx2, 30 sec Handstand hold,  Barbell: 10 press, 10 Push jerk, 10 Split jerk   Athlete 1) Every 2 min for 12 min 1 Push Press+ 2 Push Jerk+ 3 Split Jerk (from back rack) 2) 3rds 30 Double Under 30 KB Swing...
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January 24, 2014

Warm Up: 2x 30/ 30 Hang & Squat, 30 sec each leg in each position- Couch stretch, Instep stretch w/ foot on a bench,  Pigeon stretch w/ leg on a bench, 5min: Banded Squat position work (band on pole)   Athlete 1)Back Squat: 4×5@65%, 1×1@90%, 1×1@95%...
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January 23, 2014

Warm up: 2min Jump rope,  2x Hip Mobility drill, Band Lat Pull/ Band front rack 5inch worms, 10 wall Squats, 15 Strict Push Ups 2x PVC (dislocate, good morning, front squat) Barbell clean drills+ 10 Push press+ 10 Jerk   Athlete 1) Clean and Jerk: 10×1@85% 2) 4rds: Each...
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January 22, 2014

Warm Up:2x Hip Mobility Drill, 2x 30/30 Hang & squat,  2min Wall Squat Hip Opener, La’x Ball Traps,  2rds: 5 Wall Squats, 10 Air Squats, 10 Push Ups PVC x2 (dislocate, good morning, Overhead Squat) Barbell Snatch Warm up   Athlete 1) Snatch: 10×1@ 85% 2) AMRAP 15 20...
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January 21, 2014

Warm up: 2x Hip Mobility Drill, PVC x2 (dislocate, good morning, pillar squat) Banded Hurdler stretch, 20 Banded good mornings,  20 scorpions, 10 Wall squats, 5 inch worms   Athlete 1) Dead Lift: 5×3@ 100% (5rm) 2) “Grace” 30 Clean and jerks (135/95)  ...
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January 20, 2014

Warm UP: 30/30 Hang & Squat, La’x Ball Upper back and Traps, PVCx2, 3rds: 5 Wall Squat, 5 Spiderman Stretch ea, 10 Push Ups   Athlete 1) Strict Press: 5×5@65% 2) Push Press: 5×1@90% 3) 30-20-10 Front Rack Lunges (135/95) Ball Slam Sit Ups   Beginner...
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