WOD

3 Rounds for Time 400m Run 20 Burpees 15 Pullups   ~post results to comments.  I don’t care if you had your worst or best... Read More

1) Back Squat 6×5 @ 80% + 30lbs   2) 1 Mile Run for Time     ~post results to comments  

1) EMOM 5 Minutes High Hang Snatch + Hang Snatch + OHS @ Light & fast; nothing higher than 50% 1RM.  2) Snatch + Hang... Read More

For Time: 1-2-3-4-5-6-7-8-9-10 Hang Squat Clean (115, 75) 200m Run   ~post results to comments.

No class or open gym today. To all the athletes competing today stick to your game plans and go hard.  Things can and will happen... Read More

Press 5-5-3-3-3   Back Squat 4×7 @ 75% + 30#   ~post results to comments.   * Reminder no class Saturday.  Hope to see everyone... Read More

Run 1 Mile then 5 Rounds 10 Kettlebell Swings (70, 53) 10 Box Jumps (24, 20) then Run 800m   ~post results to comments.

For Time 21-15-9-15-21 Knee to elbow Burpee   ~post results to comments.   Attention reminder that this Saturday the 10th there will be no 8:30am... Read More

3 Rounds For Time 400m Run 12 Clean & Jerk (135, 95) 15 Pull up   ~post results to comments  

1) 15 Minutes  Work to establish max Front Squat + Jerk (from rack) If max jerk is found continue until time ends working up to... Read More