WOD

1) Push Press 3-3-3-3-3   2) Weighted Pull Up 3-3-3-3-3   3) 3 Rounds NFT 10 Ring Dip 10 Pendlay Row  

8 Rounds for Time 8 Bodyweight Deadlift 12 Box Jumps  24, 20 6 Shuttle Sprints  

1) 10 EMOM.  Use 75% of your 1RM clean. 1 full clean + 1 front squat   2) 3 Rounds for Time (10 min cap)... Read More

Paleo Challenge Re Test Day.   I am proud of all of you that took to the challenge and didn’t give up when things got... Read More

There will be class at the gym at noon   Bonus WOD: complete the retest of your personal development goal by this Wednesda   Tabata... Read More

For Time 21-18-15-12-9 Power Snatch  95, 65 Toes to Bar  

A) 30 Rounds for Time (30 min cap) 5 Burpees 1 Muscle Up   ~scaled options will be discussed during class.  Post results to comments.... Read More

1) Work up to Max Front Squat for the day.   2) 3 Rounds for Time (10 min cap) 10 Deadlift 275, 185 50 Double... Read More

“Bring A Friend Day” Team WOD AMRAP 20 Row 200m 10 Sit Ups 3 Plate Run *3 bumper plates will have to be moved from... Read More

**Don’t forget Wednesday is Bring A Friend Day!  Grab 1 or more friends to come down and jump in class with you and see what... Read More