Strength: Weighted Box Step Ups 4×6 (each leg) WOD: 12 min. AMRAP – 15 Power Cleans (135/95) – 10 Box Jumps (30/24) – 10 Power Cleans (165/105) – 10 B0x Jumps (30/24) – 5 Power Cleans (185/115) – 10 Box Jumps (30/24) – ME Power Cleans (205/125) *** Reminder: Mod Squad will be hanging out...Read More

Strength: Build to a Heavy Snatch WOD: 5 RFT – 12 Burpees Over the Bar – 12 Snatches (115/75)   *** Reminder: Mod Squad will be hanging out at Cork this Thursday after the 6pm class. So get your WOD on then get your drink on!!Read More

Strength: Box Squat 5×5 WOD: 18 min. AMRAP 20 Kettlebell Swings (55/35) 15 Pull Ups 10 Push Press (115/75)Read More

The Open comes to an end!!! First heat will kick off at 12:30pm. Come cheer on the athletes and stick around for the after party!!  Read More

WOD: 3 RFT: – 800m Run – 7 Deadlifts (225/155) – 10 Pull Ups – 14 Kettlebell Swings(55/35) – 20 Box Jumps (24/20)Read More

WORKOUT 15.5 27-21-15-9 reps for time of: – Row (calories) – Thrusters Men use 95 lb. Women use 65 lb.  Read More

Skill: GOAT WORK. Working on any skill that you need to practice. – Kipping/Butterflies – Muscle Ups – Handstand Walks – Double Unders WOD: 20 min. EMOM Odd) 150/200 m Row Even) 3 Wall Climbs 10 Hollow RocksRead More

Strength: Front Rack Lunges 4×6 (Each leg) WOD: 0-10 min Find a heavy Clean and Jerk 10-15 5 min AMRAP – 7 Burpee Pull Ups – 7 Ball Slams (20/15) 15-25 10 min. AMRAP – 10 Deadlifts (135/95) – 10 Toes to Bar – 200 m RunRead More

Skill: 10 min. EMOM a) 4 Pistols 10 Burpees b) 10 Box Jumps (24/20) WOD: For Time: – 40 Goblet Squats (55/35) – 30 Push Ups – 20 Hang Power Snatch (95/65) – 20 Chest to Bar pull Ups – 20 Hang Power Cleans (95/65) – 30 Push Ups – 40 Goblet Squats (55/35)Read More

Strength: Back Squats 6×4 @ 75% WOD; 12 min AMRAP – 10 Kettlebell Swings (70/55) – 30 Double Unders – 10 Push Press (115/75)Read More