Open Gym 1-2pm.Read More

In teams of 2: 21-15-9-6-3 Deadlift (225/155) Burpees Box Jumps (24/20) *After each Round- 50 Cals- 40 Cals- 30 Cals- 20 Cals-10 Cals(Assault Bike)Read More

Skill: 8 min. EMOM a) 20 sec. HS Hold b) 20 sec. Chin Up Hold WOD: 15-12-9 Power Snatch (95/65) Ring Dips 12-9-6 OHS (95/65) Pull Ups 6-3-1 STO (95/65) Muscle Up(or burpee into pull up)Read More

Strength: 15 min. Build to Heavy Snatch then 5×2 @ 60% every 90 sec. WOD: 4 RFT 5 Front Squats (165/115) 20 Push Ups 15 Cal RowRead More

12 pm class today is cancelled.  Strength: Strict Press 10-1-10-1 (60%-80%-60%-80%) WOD: 25 Double Unders 15 Clean and Jerks (95/65) 50 Double Unders 10 Clean and Jerks (135/95) 100 Double Unders 5 Clean and Jerks (185/115)Read More

The 12pm class is cancelled on Wednesday. Weightlifting Class tonight at 6:30pm. Strength: Back Squat 10-1-10-1 (60%-80%-60%-80%) WOD: 40 OH Lunges (45/25) 30 TTB 20 Box Jump Overs (30/24) 10 HSPU 20 Box Jump Overs (24/20) 30 TTB 40 OH Lunges (45/25)Read More

Strength: a) Build to a heavy Clean and Jerk b) 5 x 2 Clean and Jerks @ 60% every 90 seconds WOD: 3 min. AMRAP 7 Pull Ups 7 KBS (55/35) rest 90 sec. 3 min. AMRAP 7 Deadlifts (135/95) 7 Burpee over barRead More

Open Gym 1-2pm.Read More

WOD: 10 min amrap: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24″/20″ box jumpsRead More

9am and 10am Class only today. WOD: Teams of 4 or 5 5000m Row 150 Pull-ups 200 Clean & Jerk (115/85) 600 Sit-ups Rotate stations EMOM.  Once reps are completed for a particular movement,  it becomes a rest station. Time is called once all movements including the row are completed. 35 minute cap. Every unfinished...Read More