Functional Fitness at The SHOP in Corvallis, Oregon

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WOD January 24, 2020

WOD January 24, 2020


Power Clean

3 Rounds (PVC, empty bar, light bar)

  • 1st Pull w/pause x 5
  • 1st Pull w/pause + Jump Shrug x 5
  • 1st Pull w/pause + Jump Shrug + High Pull x 5
  • 1st Pull w/pause + Jump Shrug + High Pull + Drop and Catch x 5
  • Power Clean x 5 (no pause)


5 Rounds

  • Power Cleans x 3

*rest 2 minutes


3 Rounds

  • Bulgarian Split Squat x 8/side
  • Pendlay Row x 10
  • Sliding Plank x 60 sec

*rest 45 sec after each exercise

Just $1

Get stronger, be fitter. Strength promotes confidence.

Custom coached workouts deliver results you deserve without hours of gym time.

Strength and conditioning workouts keep you fit even between workouts. Your body learns to make make more gains from each workout.

Achieve your ideal weight as a by-product of gaining agility, strength and endurance!


Strength and Conditioning Tips

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Member Spotlight – Steve McCready

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"Intensity makes a good story. Consistency makes progress." That's a powerful quote. Tell me if this sounds familiar… You have an early meeting, so you can’t get to the gym at your normal time. Then your kid has a basketball game that night, so you can’t go later...


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Drew Skaggs

Owner & Head Coach

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