Strength: Floor Press 3×10 WOD: 8 min. AMRAP – 2 KB Snatch – 2 KB Goblet Squat – 4 – 4 etc…Read More

Skill: 10 min. EMOM 1-5 reps of skill WOD: “Open Workout 12.3” 18 min. AMRAP – 15 Box Jumps (24/20) – 12 Push Press (115/75) – 9 Toes to BarRead More

Strength: Front Rack Lunges 4×8 WOD: 3 Rounds – 15 Clean and Jerks (115/75) – 10 Air Squats Then 2 Rounds – 100 Double Unders – 50 Kettlebell Swings (55/35)Read More

Strength: 10 min. EMOM – 4 Touch and Go Power Snatch (135/95) WOD: 10-8-6-4-2 – Muscle Ups – Deadlift (275/185) – HSPURead More

Strength: Back Squat 3×10@60 WOD: For Time: – 20 Thrusters (95/65) – 20 Burpees – 15 Thrusters (135/95) – 15 Burpees – 10 Thrusters (165/115) – 10 Burpees – 5 Thrusters (185/125) – 5 BurpeesRead More

Open Gym 1-2pmRead More

Teams of 2: – 30 synchronized burpees – 40 pull ups – 50 alternating wall balls(20/14) – 60 box jumps(24/20) – 70 push ups – 80 air squats – 90 sit ups – 100m buddy carry This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad,...Read More

Strength: 20 minutes to find your 1 rep max Front Squat WOD: 4RFT – 10 Goblet Squats(55/35) – 10 HSPUs – 10 Kettlebells Swings(55/35) – 10 Deadlifts(225/155) This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, or who ever you want. Don’t forget to get...Read More

Skill: 10 min. EMOM Even: 2-4 Pistols or pistol to box Odd: 3-6 HSPU or wall climbs WOD: 5 RFT – 20 Lunges w/ a plate (45/35) – 15 TTB – 150 m Row This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, or who...Read More

Strength:  Strict Press 5×5 WOD: In teams 2: 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Burpee Box Jumps (24/20)Read More