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Don’t forget to sign up for THE OPEN and register as a judge… competitions start THIS FRIDAY!!!!  If you plan to compete in the FNL’s event from 430-730pm then you need to register as a judge as well.  You will be expected to judge a heat either before or after you compete.  Ask a coach for more details.



Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Shoulders – Spend a couple minutes working a Lacrosse Ball through any sticky spots around your Scapula

Strength: Minute 16 – 35
Split Jerk 1-1-1-1-1-1 or Power Jerk if you have some physical limitation

Start your warm up with an empty bar from the rack. Warm up your Jerks in sets of 2 – 4 reps for your first 2 sets. Then increase the load with incremental jumps of 20 – 50 until you reach 75% of your 1 Rep Max Jerk for your first working set.

Once you have started your working sets, you should consider making smaller incremental jumps to find a strong effort. Make sure you catch the barbell with locked out elbows to count the rep.

Workout: Minute 36 – 60
4 Rounds of:

30 Double Unders
6 Dumbbell Push press 35/50
3 Wall Walks
10 Toes to Bar
Wall Walks will work the same way we have been doing them in our skill practice. Start in a prone position on the ground, push yourself up, and begin to walk your legs up the wall. DO NOT rush the wall. If you are very comfortable walking on your hands, you may walk all the way to touch your chest when your hands are reach a foots length from the wall. Otherwise, modify by walking as far as your comfort will let you or complete a push-up plus a 10’ forward/backwards bear crawl.

Complete 5 Rounds starting every 4th minute.
300 – 500m Row
40′ Bear Crawl Forward & Backwards
10 – 15 Toes to Bar or Strict Sit-ups

Posted by & filed under Workout of the Day.

Diablo Moxie will open at 9am today.. there are no early classes due to the holiday.

Dynamic Warmup & Mobility: Minute 0 – 20
Legs & Hips – Use a roller and spend a couple minutes working through your Quads, Adductors & Glutes
Coaches’ Choice Group Dynamic Warm Up

Gymnastic Skill: Minute 21 – 30
Spend a little time working on any muscle up progressions (Kipping Swings on the Rings, Warm up a few dips, Get some Pull-ups in) or kipping pull ups progression. Then complete a 4 minute EMOM of max set of muscle ups or kipping pull ups (seated pull-ups also an option).

This should be a light skill practice. Be sure to warm up with a couple sets of 1-3 muscle ups or 5-8 pull ups before beginning the EMOM.

Workout: Minute 31 – 50

14 Min AMRAP
15 Kettlebell Swings 35/53
250m/300m Row

8 Burpee Pull ups

1 Minute Rest


Mandatory Cool Down: Minute 51 – 60

Walk 200m
Stretch out Ankles Hips

Posted by & filed under Workout of the Day.

Please remember the gym will open at 9am tomorrow!  There are no early classes.


Dynamic Warmup & Mobility: Minute 0 – 25
Legs & Shoulders – Spend a couple minutes rolling out your Lats and then your Quads and Glutes.
Coaches’ Choice Group Dynamic Warm Up

2 Rounds of a Gymnastic Warm up Complex:
4 Strict Hollow Scapular Pulls
4 Hollow Scapular Pull + Super Man (Tap Swings)
2-4 Pull-ups
4 Scapular Push-ups
4 Regular Push-ups
2 Rounds of Barbell Warm up:
3 Muscle Clean – Position 1
3 Strict Press
3 Power Clean – Position 1
3 Power Clean into Squat – Position 2
3 Push Jerks

Barbell Skill: Minute 26 – 30
In 6 minutes work up to a challenging Double “Touch and Go” Power Clean & Push Jerk.

Start the 6 Minutes with some weight on the Bar. Feel free to share the bar with someone that has a similar max effort Clean and Jerk. During the 6 Minutes you will be able to hit 2-3 warmup sets then maybe 2-3 Strong effort lifts. DO NOT max out, use these lifts to Grease the Groove for the WOD coming up. Keep your position strong as you are going from the first rep into the second. Weights should just be a touch to the ground, not slamming and not resting. Try to keep the tension on between the first and the second reps.

Workout: Minute 31 – 60
For time:
15 Burpees
10 Clean & Jerks 95 / 135
3 Rounds Cindy (5 Pull ups, 10 Push ups, 15 Air Squats
10 Clean & Jerks
3 Rounds of Cindy
50 Double Unders