WOD

1) EMOM 12 increasing weight 2 Hang Clean + 1 Jerk   2) Row 2k  

In 14 Minutes 60 Double Under 50 Wall Balls 20, 14 40 Pull Ups 30 Shoulder to Overhead  135, 95 20 Power Clean 135, 95... Read More

1) Back Squat 3×8 @ 78%   2)  For Time 21-15-9 Burpee Box Jump Overs  24, 20 Dumbell Ground To Overhead Alternating Hands 50, 35... Read More

**If you need to do Open Wod 15.1 heats will start at 10:30am and continue as needed until noon.     7 Rounds for Time... Read More

“Goat Day” EMOM 20 Odd Minutes: Goat Movement Choice 1 Even Minutes: Goat Movement Choice 2 Today is your day to pick two weaknesses and... Read More

For those of you that did not hear already. Pat and I have been talking about holding a cookout on Saturday March 28 as a... Read More

AMRAP 20 Men 105  Women 73 20 Power Clean 20 Burpees 20 Wall Balls 20, 14 20 Pull Ups 20 Push Press 20 Toes to... Read More

1) Back Squat 3×10 @ 73%   2) AMRAP 8 3 Hang Power Clean  185, 125 9 Chest to Bar Pull Ups 3 Handstand Push... Read More

Reminder that tomorrow’s running clinic starts at 10:30am for those of you that registered. Enrollment for the workshop is full.   Open gym will be closed... Read More

1) 10 Minutes.   Work to max thruster from the ground   2)  “Fran” 21-15-9 Thrusters  95, 65 Pull Ups   ~Bring the intensity!