WOD

Today is the big day!! Schedule for the day No regular class or open gym today. Doors will be open at 8:45am. Workout briefing and... Read More

Looking forward to seeing everyone this Saturday for our annual fundraiser for the Lowell Junior High Football team! We have been doing this throwdown for... Read More

EMOM 30 minute 1: 2-4 muscle ups minute 2: 10-30 double unders minute 3: 2-6 handstand push ups *focus on form and timing so adjust... Read More

7 Rounds.   rest ~90 seconds between rounds 400m Row 200m Run

1) Build to a heavy 3 rep snatch balance for day 2) AMRAP 12 8 Knees to Elbow 3 Power Snatches 155, 105 8 Pull... Read More

Back Squat 3×6 + 0-10# from last week weighted walking lunges 3×20 steps DB row 5×10 each arm

For Time 1 mile run 5 rounds of 5 Pull Ups 10 Push Ups 15 Sit Ups 800m run 4 rounds of 5 Pull Ups... Read More

1) deadlift  3×5.  build to a heavy set and maintain for all 3 sets 2) back squat 3×4@80% + 0-10#

Bench Press 3×3@85% Bench Press 2 sets max reps at 70% strict pull ups.  60 reps; break into as few sets as possible

10 Rounds for Time 5 Push Press 125, 85 6 Front Squats 125, 85 7 Box Jump Overs 24, 20 ~5 burpees OTM.  *start Wod... Read More