WOD

1)20 Rep max back squat   2) 3 rounds not for time 15 L Sit Pass through *Advanced: using kettlebells pass through to L sit... Read More

AMRAP 5 Burpees AMRAP 4 8 Power Snatch 75, 53 16 Double Unders AMRAP 1 Chest to Bar Pull Ups  

Prepare yourselves for this years Paleo Challenge because it will kick off next Monday.  We will hold an information session for anyone who wants to... Read More

30 Minutes Row max calories 1 Minute Rest 1 Minute Max Wall Balls  20, 14 Rest 1 Minute  

1) Jerk 3×2 @ 80%   2) Up ladder 12 minutes 2 Shoulder to Overhead (135, 95) 2 Toes to Bar increase by 2 reps... Read More

AMRAP 20 30 doubles under 2 rounds of Cindy  

Remember no classes January 1st.     Happy New Year!   1) EMOM 10 2 Power Snatches   2) For Time Row 500m 30 Kettlebell Swings 70,... Read More

Heads up crew***** *Remember no classes Jan 1st   *From now until otherwise posted please bring a change of shoes (to change AT the door)... Read More

Bench Press 3-3-3-3-3   EMOM 10 1-2 Muscle Ups 25 Double Unders preform both movements each minute    

6 Rounds AMRAP 2 Rest 1 6 Alternating front rack lunges 135, 95 8 Bar facing burpees 10 Sit ups *start each round where ended... Read More