In House WOD, Schedule Updates/Closing Thursday





We will be closing both locations on Thursday, November 19th in remembrance of our friend Pat Padgett and out of respect for him and his family on the day of his funeral service. Friday we will be open in both spots for a full schedule, and Saturday’s In House and Party will be considered a day and night of celebration for the fantastic life he lived and his love for fitness, friends, and a good time.


Schedule Update at Canal Park : Effective immediately there will be no 11:30am-12:00pm Rush Hour class on Tuesdays and Fridays only. No other changes are taking place at this time! An 8am class will be added a couple days a week starting December 1. Details to come.



In House Throwdown WOD #3: “Hogan Leg Drop”



Part 1: 8 Minutes to establish a 1 Rep Max Clean and Jerk


Rest 60 seconds then


Part 2:  75 seconds to accumulate most Double Unders



Score is max pounds lifted + double unders/single unders (2 reps = 1 pound)



Scaling, Scoring, Execution : Athletes will have an empty bar and at 3-2-1 GO they will have 8 minutes to make as many attempts as desired at a max clean and jerk. Any clean, and jerk. Press out is allowed. Knees can not touch the floor at any point during the lift and elbows cannot touch the knees. Control must be shown at the top of the jerk until the judge confirms it is a good lift. Athletes must confirm with their judge the weight they are lifting before they lift or they risk a mistake by the judge that cannot be changed.


After 8 minutes there will be a mandatory 1 minute break, then athletes have 75 seconds to complete as many double unders/singles as they can to add to their score for 1 total score. 


Scaling : The clean and jerk will be done as is. Athletes will perform singles in place of double unders and be scored the same way, adding max weight to total double unders converting every 2 reps to 1 pound for a total score.


If you are doing the In House you should plan on training through Thursday and taking Friday off. Saturday will not be insane in terms of additional volume than you are used to but it is more than usual so you want to be ready!





Strength : Snatch Complex
– 15-20 minutes to find a 1 rep max Power Snatch + Squat Snatch + 3 Second Overhead Squat



WOD : 12 Minute AMRAP
4 Rounds of “Cindy”
10 Hang Power Snatch 115/75
4 Rounds of “Cindy”
then AMRAP Hang Squat Snatch with remaining time


S : 75/55 Power Snatch, 3 Rounds of Jumping Pull-Ups  “Cindy” each time

L1 : 95/65, 3 Rounds of “Cindy”


Rx+: 135/95



The Program


1. Strength and WOD rx+


2. 3×75′ HS Sprint for time (each round), rest 2:00 between attempts


3a: 4×3 Behind Neck Push Press, rest :60
3b: 4x30s Ring Dip from Muscle Up, rest :60


4. Finisher NFT: 25 Bent Over Row 75% BW on bar floor to chest, 25 L Pull-Ups, 25 DB strict curl + press, 25 strict hspu, 25 strict rope pull-ups, alternating top hand/low hand.

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