For time: – Run 200 meters – 10 Clean and Jerks (135/95) – Run 200 meters – 20 toes-to-bars – Run 200 meters – 35 wall-ball shots (20/14) – Run 200 meters – 35 Kettlebell Swings (55/35) – Run 200 meters – 20 ring dips – Run 200 meters – 10 Weighted Lunges (135/95) –...Read More

“Nancy” 5 Rounds – 400m Run – 15 Overhead Squats (95/65)Read More

Skill: 10 min. EMOM 2-4 Pistols 4-8 Push Ups WOD: 15 min. AMRAP – 5 Strict Pull Ups – 10 Power Snatch (95/65) – 15 Up Downs Over the BarRead More

WOD: 3 Rnds 20 Wall Balls (20/14) 20 Kettlebell Swings (70/53) 2 Rnds 10 Power Cleans (135/95) 10 Toes to Bar 1 rnd 1k Row Skill: Ab workRead More

Strength:8 min EMOM 2 Power Cleans + 20 Double Unders WOD: 10-8-6-4-2 – Deadlifts (155/105) – Chest to bar Pull ups, RX+ bar muscle ups – Shoulder to Overhead (155/105) – Box Jumps (30/24)Read More

Strength: Back Squats 4×12 @ 65% WOD: 5 RFT 8 Front Squats (135/95) 8 Ring Dips 8 Overhead Lunges (45/25)Read More

Gym is closed. Enjoy spending the day with your family!!Read More

“Griff” For time: – Run 800 meters – Run 400 meters backwards – Run 800 meters – Run 400 meters backwardsRead More

WOD 1: 7:00 min – Max Wall Balls (20/14) **EMOM: Stop and complete 5 Summo Deadlift High Pulls(95/65) Then WOD 2: 10:00 min. AMRAP – 35 Unbroken Double Unders – 10 Overhead Squats (95/65)  Read More

Skill: Max Effort 1000m Row then 3x Max Effort HSPU TTB WOD: 4 rnds: rest 2 Minutes between each round – 400m Run – 30 Air Squats – 15 Sit UpsRead More