WOD

**Regular schedule all day 4 Rounds for Time 20 Overhead Squats 95, 65 20 Box Jumps 24, 20 20 Pull Ups

5 rounds Bike 60 seconds max cals rest 60 Row 60 seconds max cals rest 60

Paleo Challenge Baseline Retest 1. 7 minutes to build to max power clean 2. For time 10-9-8-7-6-5-4-3-2-1 Power cleans @ half bodyweight burpees

Remember this is the the last week for this years challenge. We will be retesting the baseline Thursday. If you can’t be in that day... Read More

1. 5 heavy working sets Power snatch + hang snatch 2. Back Squat 4×3 @ 85%

***NO morning classes tomorrow. Planning to have class at noon unless otherwise posted. **Bonus Wod for this week: You pick (one) 5k row for time... Read More

Ascending Ladder for 15 Minutes 1 Squat Clean Thruster 115, 80 1 Chest to Bar Pull Up Increase by 1 rep each round

“Diane” 21-15-9 Deadlift 225, 155 Handstand Push Ups

Class at 5:30am ONLY tomorrow as the storm will be picking up through the day.  Stay safe and if you can’t make it to the... Read More