WOD

“Hope” 3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds Burpee Power Snatch (75, 45) Box Jump (24, 20) Thruster (75, 45)... Read More

5 Rounds for Time 200m Run 7 Front Squats (115, 80) 2 Rope Climbs 7 Should to Overhead (115, 80)   ~post results to comments.

Overhead Squat 3-3-3 Front Squat 3-3-3 Deadlift 3-3-3   ~post results to comments  

Bench Press 5-5-5   AMRAP 4  Rest 2 min AMRAP 4 4 Kettlebell Power Snatch each arm  (53, 35) 12 Wall Ball (20, 14)  

10 Rounds 3 Clean & Jerk (135, 95) 3 Muscle Up or 6 Chest to Bar Pull Ups & 6 Dips   ~post results to... Read More

  3 Rounds for Time 400m Run 15 Handstand Push Up 30 Box Jumps (24, 20)   ~post results to comments.   

GAME DAY!! Athletes check in at 9am WOD briefing at 9:30am WOD 1 Heat 1 starts at 10:00am   Hope to see everyone out to... Read More

Reminder to everyone for our Throwdown Saturday.    9am check in.  9:30am WOD briefing.  10am WODs start   Push Press 10RM   3 Rounds for Time... Read More

1) Snatch Balance x 2 – EMOM 5 Minutes   2) 7 Sets:  2 Snatch Deadlift + 1 Hang Snatch    3) Overhead Squat 3×3... Read More

**Attention all you late to the party people!  If you have not signed up yet at the gym get it done TODAY!  We are putting... Read More