WOD

Reminder that Saturday class at 8:30 we will be holding a bring a friend day so gather up some friends and come on down and... Read More

3 Rounds for Time 400m Run 10 Muscle Ups   scaled wod 3 Rounds for Time 15 Chest to Bar Pull Ups 15 Ring Dips... Read More

6 Sets 4 Reps Alternating Legs Back Rack Lunge + 2 Pause Back Squats   Between Sets: 5 Seated Box Jumps 30 Partner Assisted Leg... Read More

“Nutts” 10 Handstand Push Ups 15 Deadlifts  250, 170 25 Box Jumps  30, 24 50 Pull Ups 100 Wall Balls  20, 14 200 Double Unders... Read More

1) Push Jerk + Split Jerk 2 sets @ 75%  2 sets @ 80% 3 sets @ 85%   2) For Time 21-15-9 Calorie Row... Read More

EMOM 10 2 Hang Snatch   5 minute reset   EMOM 10 2 Hang Clean + 1 Jerk   Increase as form allows  

Box Updates Next Saturday Oct 24th we will be having another Bring A Friend Day.  All fitness levels are welcome to come try out a... Read More

AMRAP 10 5 Shoulder to Overhead (135, 95) 12 Kettlebell Swing (53, 35) 2 Rope Climbs   Rest 5 minutes   40 Toes to Bar... Read More

1) Power Clean & Push Jerk 3×2@ 80% 2×1@83, 2×1@85, 2×1@87   2) Front Squat 3×1 @ 90%,  2×1@95%,  1×6@80%  

For Time 1,000m Row 800m Run 50 Pull Ups