WOD

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

For Time 10-9-8-7-6-5-4-3-2-1 Power Clean @ 75% of Bodyweight Pull Ups   ~post results to comments.  

Valentines Day Partner WOD 5 Rounds for Time 30 Partner Wall Balls 20 Synchronized Burpees 30 Kettlebell Swings  

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