WOD

**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!  

 EMOM 7 Push Jerk x3 @75%   5 Rounds 1 Minute max effort at each station Calories on Rower Burpee Box Jumps 24, 20 Rope... Read More

Back Squat 3 x 10 @70%   5 Rounds For Time 30 Double Under 15 Kettelbell Swing 53, 35    

“Power Clean Party” EMOM complete 1 power clean Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.... Read More