WOD

Hang Clean 2-2-1-1-1   AMRAP 8 M: 155  W: 105 5 Hang Power Clean 5 Push Jerk 8 Push Up   ~post results to comments.... Read More

Back Squat 4 x 9 @ 70% + 20lbs   2 x 500m Row for time. Rest as needed between attempts.   ~post results to... Read More

5 Rounds for Time 10 Overhead Squat (95, 65) 12 Chest to Bar Pull Up 400m Run   ~post results to comments.  

No classes today or Saturday.  There will be an open gym from 9am to Noon Sunday. Get out and celebrate the 4th with family and... Read More

Reminder that there will be no class Friday or Saturday and open gym Sunday 9am to Noon.   So make sure you get in for a... Read More

Snatch 3×3 @ 75%,   2-2-2   ‘Helen’ 3 Rounds for Time 400m Run 21 Kettlebell Swing (53, 35) 12 Pull Up   ~post results... Read More

**July 4th Schedule:  No classes Friday or Saturday, there will be open gym Sunday from 9am to Noon.   Back Squat 10×3 @ 85%

Push Jerk 2-2-2-1-1   EMOM 8.   Score is total box jumps Men: 185  Women: 135 6 Deadlift 5 Shoulder to Overhead Max Box Jump (30,... Read More

AMRAP 20 7 Power Clean (135, 95) 7 Kettlebell Swing (70, 53) 7 Pull Up 200m Run   ~post results to comments.

“The Ghost” 6 Rounds 1 Minute Max Calorie Row 1 Minute Max Burpee 1 Minute Max Double Under 1 Minute Rest   ~post results to... Read More