Strength: Shoulder Press 5×5 WOD: – 45 thrusters (95/65) – 20 dealdlifts(225/155) – row 2kRead More

12 min. EMOM – 20 Double Unders – 3 Power Cleans WOD: 5 RFT – 10 Burpees – 10 KBS (55/35) – 10 Box Jumps (24/20) – 10 Pull UpsRead More

Strength: Back Squat 5×5 WOD:  12 min. AMRAP – 5 Shoulder to Overhead (155/105) – 10 Ring Dips – 15 Air SquatsRead More

Open Gym 1-2pm.Read More

“Fight Gone Bad” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/45) Box Jump (20) Push Press (75/45) Row (Calories)Read More

Strength: Clean Pulls 5×3 WOD: “Fran” 21-15-9 – Thrusters (95/65) – Pull UpsRead More

Skill: 10 min. EMOM A) 1-2 Rope Climbs B) 20 sec. Chest to Rings 20 sec. Handstand Hold WOD: 6 RFT – 6 Power Cleans (115/75) – 6 Wall Climbs – 6 Ball Slams (20/15)Read More

Strength: Reverse Front Rack Lunges 3×8 WOD:  15 min. AMRAP – 30 D/U – 5 Hang Power Snatch (115/75) – 10 Box Jumps (24/20) – 15 Toes to BarRead More

Strength: 15 min. Build to a Heavy Clean and Jerk WOD: 18 min. running clock Buy In: 4 rounds – 10 Deadlifts (165/105) – 15 HR Push Ups then AMRAP – 3 Muscle Ups or 6 Chest 2 Bar pull ups – 6 Front Squats (165/105) – 9 Handstand Push Ups or 9 Wall ClimbsRead More

 Strength: Back Squat 5×5 WOD: 21-15-9 – Kettlebell Swings (70/53) – Wall Balls (20/14) – Burpee to plate (black 45# plates)Read More