WOD

Amrap 12 12 Wall Balls 20, 14 20 Double unders 1 Power clean 225, 155 Back squat 3×4@80%

Class at 9am only Today! ‘Del’ Fort Time 25 Burpees 400m Run with med ball 20, 14 25 weighted pull ups 20# 400m Run with... Read More

***Labor Day: Monday Sept 2 – Class at 9am only*** AMRAP 8 7 Hang Power Cleans  135, 95 7 Shoulder to Overhead 7 Toes to... Read More

***Labor Day: Monday Sept 2 – Class at 9am only*** For Time 800m Run Then 7 Rounds of 6 OHS 95, 65 8 Bar Facing... Read More

***Labor Day: Monday Sept 2 – Class at 9am only*** 1) Bench press 5-5-5-3-3-amrap @ 65% 2) Pendlay Rows 8-8-8 3) RDL 8-8-8-8

***Labor Day: Monday Sept 2 – Class at 9am only*** Strict Press 10-8-6-8-10 For Time (cap 5) 21-15-9 DB Thrusters 50, 35 Cals Bike

For Time 800m Run Then 30-20-10 Kettlebell Swings 53, 35 Sit Ups Then 30-20-10 Pull Ups Push Ups Then 800m Run

1) EMOM 10 Hang below knee clean and jerk + clean and jerk 2) Build to max Clean and jerk

AMRAP 20 With a partner 20 Toes to Bar 20 Wall Balls 20, 14 20 Box Jump Overs 24, 20 200m Run

1) EMOM 10 Hang Below Knee Snatch + Snatch 2) Build to Max Snatch