WOD

1) Back Squat   2×4@80,  2×3@85 2) 60-100 Pull ups. Partition into as few sets as possible 3) 20-30 Barbell Roll Outs

Christmas Schedule: 24th class at 8am and 9:15am 25th and 26th closed AMRAP 15 12 DB Hang Power Cleans 50, 35 12 DB Shoulder to... Read More

5 Rounds for Time 14/10 Bike or 20/15 Row 15 Thrusters 95, 65

AMRAP 9 5 Deadlift 115, 80 5 Power Clean & Push Jerks 10 Box Jumps 24, 20 Then 6 Minutes to build to max Power... Read More

All classes in the gym cancelled for today. Today’s WOD can be done at home! 6 Rounds AMRAP 2. Rest 1 5 Burpees 10 Squats

7 Rounds for Time 14/10 Bike or 20/15 Row Cals 15 Kettlebell Swings 53, 35 20 Sit Ups

1) EMOM 8 Snatch + Hang Snatch + Overhead Squat 2) Build to heavy 2 Rep Snatch

AMRAP 15 10 Single Arm Devils Press 30 Double Unders 10 Weighted Box Step Overs

5 Rounds AMRAP 3. Rest 1 3 Power Clean 5 Push Press 7 Push Up 105, 73

1) Pendlay Rows 5-5-5-5-5 2) Build to 5 Rep Max Front Squat from the floor