Skill: 10 min. EMOM a) 2-5 Strict Pull Ups 2- Strict HSPU b) 20 sec. Bottom Ring Dip Hold WOD: Nancy 5 RFT: – 400 m run – 15 Overhead Squats (95/65)Read More

Strength: Push Press 3×6 @ 65% Back Squat 3×8 @ 65% WOD: 6 min. AMRAP – 5 Box Jumps (24/20) – 10 Sit Ups – 5 GTO (45/35)Read More

Jerod and Kyle both look so cute holding their nose before jumping into the yucky mud. WOD: Buy In: 20 Floor Press (95/65) 3 Rnds – 8 Hang Power Snatch (95/65) – 40 Double Unders then 3 Rnds – 25 HR Push Ups – 20 KBS (55/35) 3 Rnds – 8 Hang Power Snatch (95/65)...Read More

The strength room will be closed today. Strength: Front Squat Build to a Heavy Double WOD: 5 RFT 2 Deadlifts (275/185) 10 Ring Dips 15 Toes to Bar ***Density Training(Pull Ups)4min., 7 reps. Weightlifting Class tonight at 6pm.Read More

Strength: 12 min. EMOM 1 Snatch Hi Pull + 1 Power Snatch WOD: For Time: 30 Burpees 10 Clean and Jerks (135/85)Rx(155/105)Rx+ 20 Burpees 10 Clean and Jerks (135/85)Rx(155/105)Rx+ 10 Burpees 10 Clean and Jerks (135/85)Rx(155/105)Rx+Read More

Open Gym 1-2pm.Read More

“Sean” Buy In: 1 Mile Run 10 Rnds – 11 Chest to Bar Pull Ups – 22 Front Squats (75/55) Buy Out: 1 Mile Run Or with do in a team of 2.Read More

WOD: 5 RFT – 6 Deadlifts (225/135) – 1 Rope Climb – 12 Box Jumps (24/20) – 1 Rope ClimbRead More

Strength: Overhead Squat 4×3 WOD: Every 90 sec. for 21 min.: – 20 D/U – 10 Wall Balls (20/14) – 5 BurpeesRead More

WOD: – 800m run 3 Rnds – 10 Push jerks (135/85) – 10 Deadlifts (135/85) – 400m Run 2 Rnds – 10 HSPU – 10 TTB – 200 m Run – 10 Power Snatch (135/85)Read More