WOD

1. RDL 8-8-8-8 2. 6x200m Run.  Rest 2 minutes between sets.

1. Strict Press 12-12-12 2. Back Squat 3×6 @ 70% + 0-10# 3. Front rack lunge 6-6-6-6-6 (3 each leg) 4. 60 Weighted sit ups... Read More

1. Build to heavy 3 rep power clean 2. For Time 12-9-6-3 Power Clean 185, 125 24-18-12-6 Toes to Bar

For Time 100 cals Bike 800m Run 100 wall balls 20, 14

AMRAP 20.  With a partner. 200m Run 30 Burpees 400m Run 30 Pull Ups 200m Run 30 Deadlifts 225, 155 *runs together. Partition reps evenly.

Open Gym 8am to 11am only! 5 Rounds. Rest 3 minutes between sets 750m row at 2k pace

REMINDER there is NO 6:15pm class today. No classes July 4th and Open gym 8am to 11am Friday July 5th. Please take a viewing of... Read More

Back Squat 3×4 @ 80% 4 Rounds for Time 20 DB Snatches 50, 35 20 DB OH Lunges 12 Burpees

SCHEDULE FOR THIS WEEK just to give everyone notice for the 4th of July schedule this week: 6/3 Wednesday NO 6:15pm class 6/4 Thursday No... Read More

Reminder open gym will be closed at 10:30am today. For time  800m run  20 power cleans 135, 95 20 chest to bar pull ups 40... Read More