Strength: 1 RM Power Clean WOD: – 400m row – 21 SDHP (75/55) – 21 TTB – 400m Backwards run – 15 SDHP (75/55) – 15 TTB – 400m Row – 9 SDHP (75/55) – 9 TTBRead More

              Skill: – Kipping/ Butterfly – M/U Progression Advanced EMOM 10×3 M/u WOD: 4 rnds – 20 D/U – 20 Sit ups – 5 STO (155/105) – 200 m run – 10 CTBRead More

              *The hoodie order is being sent off today. So if you want one and haven’t signed up yet let me know.  Strength: Push Press 5×3 WOD: Teams of 2: – 100 Wall Balls (20/14) – 100 KBS (70/53) – 50 Power Snatch (115/75) – 50 KB Lunges (70/53)...Read More

              Skill: 3 RNFT – 5 HSPU – 10 Ring Dips – 5 Strict Pull Ups – 10 Hollow Rocks WOD: 5 RFT – 4 Clean and Jerks (155/105) – 200m Run – 8 Pull Ups – 16 HR Push UpsRead More

                                    Strength: Back Squat 5×3 WOD: “Christine” 3 Rounds: Row 500m 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20) *In comments post back squat weight and deadlift weight used for Christine.Read More

Open Gym 1-2pm.Read More

                                    WOD: For time. – 100 double-unders – 21 front squats (115/80) – 21 push presses (115/80) – 100 double-unders – 15 front squats (115/80) – 15 push presses (115/80) – 100 double-unders – 9 front squats (115/80)...Read More

                                      Strength: Push Press 5×5 WOD: 10 min. Ascending ladder 2 Thrusters (115/75) 2 Burpees over the Bar 4 4 Etc.Read More

                Skill: 3 RNFT – 20 Sec. Handstand Hold – 20 Sec. Hollow Rock Hold – 20 Sec. Chin Over the Bar – 20 Sec. L-Sit Hold(Rings or Parallettes) WOD: 5 RFT – 3 Power Cleans – 10 HSPU Rx (185/115) Rx+ (205/125) Extra Credit: 2000m rowRead More

                                    Strength: 10 min. EMOM – 2 Snatches WOD: 2 person team 20 min. AMRAP – 10 Pull Ups – 10 Push Ups – 10 KBS (70/55) *one partner completes a roundRead More