WOD

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  

Partner WOD AMRAP 20 10 Power Cleans 135, 95 10 Hand Release Push Ups One partner works while other runs 400m. Switch places  

7 Sets; Every 2 minutes complete one set of complex; increase weight as form allows Power Snatch + Hang Snatch + Overhead Squat   Back... Read More

4 Rounds for Time 400m Run 30 Double Unders 20 Push Press 95, 65  

6 Sets 4 Reps Alternating Legs Back Rack Lunge + 2 Back Squats with 2 second pause   Between Sets: 5 Seated Box Jumps 30... Read More