WOD

Throwdown this Saturday the 23rd! As a reminder first heat will start at 10am so be sure to get in the gym well before hand... Read More

AMRAP 5 Row max cals rest 5 AMRAP 5 Bike max cals rest 5 AMRAP 5 Row max cals rest 5 AMRAP 5 Bike max... Read More

Throwdown this Saturday the 23rd! As a reminder first heat will start at 10am so be sure to get in the gym well before hand... Read More

EMOM 10 – can build in weight as form allows Power Clean + Hang Clean + 2 Jerks Back Squat 5×1@90%

Bench Press 5-5-5-5 25 Parallette pass through 50 Toes to Bar

AMRAP 20 2 Power Clean 205, 143 4 Handstand Push Ups 1 Rope Climbs

Push Press 2-2-2-2-1-1 Back Squat 4×10 @ 60%

2 Mile Run for Time

‘Nasty Girls’ 3 Rounds for Time 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135, 95

Front Squat 5×3@85% Deadlift 5×3@78%  5×2@83%