WOD

32 Rounds Tabata 20/10 max efforts Calorie Row Push Ups Dumbbell Ground to Overhead 50, 35 Plyo Box Jump (24, 20)   Post results to... Read More

1) Bench Press Week 1: 5 @ 65% 5 @ 75% 5+ @ 85% 5p @ 65% 5p @ 65%   3 Rounds for Time... Read More

Power Clean 80% 3×1 85% 3×1 90% 2×1   2 Rounds for Time 20 Hang Power Clean (115, 80) 20 Toes to Bar  

1) Squat Week 1: 5 @ 65% 5 @ 75% 5+ @ 85% 5p @ 65% 5p @ 65%   2) 5:00 AMRAP: 10 Wall... Read More

Teams of Two For Time 40-30-20 Row for Calories Lateral Burpees over Rower then 3 Rounds 50 Kettlebell Swings 53, 35 8 Rope Climb  ... Read More

9AM and 6:15PM Only Friday   Push Jerk 5×3 @ 80%   “Annie” 50-40-30-20-10 Double Unders Abmat Sit Ups    

Happy Thanksgiving to all of you! One class only at 8AM! “Murph” 1 Mile Run 100 Pull up 200 Push up 300 Air Squat 1... Read More

Build to 1Rm Back Squat   Build to 1RM Bench Press   We will be using these numbers for some upcoming strength work, so make... Read More

Deadlift 3-3-3   For Time 21-15-9 Power Clean 135, 95 Pull Up  

For Time 3 Rounds 8 Hang Power Snatch (95, 65) 8 Bar Facing Burpee then 50 Box Jump (24, 20) then 3 Rounds 8 Hang... Read More