WOD

For Time 100 Double Unders 21 DB T Pushups 75 Double Unders 15 DB T Pushups 50 Double Unders 9 DB T Pushups  

10 Rounds 3 Shoulder to Overhead  205, 143 7 Chest to Bar Pull Ups   Pumped to see all the progress Ray has made while... Read More

Clean Pull + Power Clean + Hang Clean use 1RM clean for base 3 sets @ 70% 3 sets @ 75% 2 sets @ 80%... Read More

Bring A Friend Day!  All fitness levels welcomed to join. Please make sure to get in before class with enough time to fill out a... Read More

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