WOD: 21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders 15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders 9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders Deadlift: Build to a Heavy Set of 5Read More

“T1000” 1,000 Meter Run 40 Pull-Ups 30 Thrusters (95/65) 20 Calorie Row Extra Credit: Row Conditioning 500 Meter Row (moderate) 500 Meter Row (2K pace) 250 Meter Row (moderate) 250 Meter Row (2K pace)Read More

Open Gym 1-2pm. On the Minute x 8 7 Burpee Box Jumps (24/20) Rest 2:00 On the Minute x 8: 30 Double-Unders Rest 2:00 On the Minute x 8: 7 Burpee Box Jumps (24/20)  Read More

WOD: 800m Run 30 Snatches, 95/65 800m Run 30 OHS, 95/65 800m Run 30 Thrusters, 95/65Read More

WOD: 3 Rounds of Cindy 1 Round of DT 2 rounds of Cindy 1 Round of DT 1 rounds of Cindy 1 round of DT Extra Credit: 3×8 Front Squats Cindy = 5 pull ups, 10 push ups, 15 air squats DT = 12 deadlifts, 9 hang cleans, 6 push jerks(155/105)Read More

“Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = AbMat Sit-Ups Diamonds = Goblet Squats (55/35) Spades = Kettlebell Swings (55/35) Clubs = Burpees Jokers = 400m Run Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card. Score is...Read More

WOD: Running Clock Mins 1-8: EMOMx8: 1 Squat Snatches (85%) Rest 4:00 Mins 12-20: EMOMx8: 1 Squat CJ (85%) Rest 4:00 100 OHS (95/65) Rest 1:00 3 RFT: 10 1-arm DBS, 50/35 (5/side) 10 Burpees 10 Pistols, or Goblet SquatsRead More

1.  Sumo Dead Lift 4×6 reps for max load, unlimited rest between sets 2.  Conditioning “Christine” 3 RFT: 500m Row 12 Deadlift, Bodyweight 21 Box Jump, 24/20Read More

“Lynne” 5 Rounds: Max Unbroken Bench Press (Bodyweight) Max Unbroken Pull-Ups 3:00 Rest Between Rounds Move directly from the bench press to the pull-ups. Score is total reps across all five rounds.Read More

REST DAY Open Gym 1-2pmRead More