The gym will open at 12pm for those that need to start warming up for 15.3. First heat will start at 1pm.Read More

WOD: For time: 15-12-9-6-3 Before each round 15 cal. row – Squat clean (95/65) – Double-unders – 185 pound Deadlift (185/115) – Box jump (24/20)Read More

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up...Read More

Strength: 10 min. EMOM – 3 Front Squats @70% WOD: 5 RFT – 30 Double Unders – 20 Sit Ups – 10 Handstand Push UpsRead More

Strength: Strict Press 5×5 WOD: 12 min. AMRAP – 10 Power Cleans (135/95) – 10 Burpees – 10 Shoulder to Overhead (135/95) – 10 Ring DipsRead More

Conditioning: 4×500 m Row Sprints (rest 3 minutes) WOD: 6x 2:1 Intervals – 10 Box Jumps (24/20) – 10 Push Ups – 10 Overhead Lunges (45/25)Read More

Strength: Build to a heavy complex: 2 Hang Snatch + 2 Overhead Squats WOD: 20 min. AMRAP – 2 Deadlifts (275/185) – 10 Pull Ups – 8 Goblet Squats (55/35)Read More

The gym will open at 12pm for those needing to warm up for 15.3. We will start the first heat at 1pm. Read More

WOD: 5 Rounds – 400m run – 20 KBS (53/35) – 10 HR Push UpsRead More

Class WOD: 14 Min AMRAP – 7 Pull Ups – 21 Ring Dips – 50 Wall Balls(20/14) – 100 Double Unders Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: – 7 muscle-ups – 50 wall-ball shots – 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb....Read More