Open Gym 1-2pm.Read More

“Josh” For time: – (95/65) Overhead squat, 21 reps – 42 Pull-ups – (95/65) Overhead squat, 15 reps – 30 Pull-ups – (95/65) Overhead squat, 9 reps – 18 Pull-upsRead More

Strength: Back Squats 4×6 @ 70% WOD: 4 Rounds For Time: – 5 Hang Power Snatch (115/75) – 25 Wall Balls (20/14) – 10 Split JumpsRead More

Skill: Rope Climb Practice. A) Rope Climbs B) Muscle Up Progressions/Pull up progression Advanced 10 min. EMOM – 1 Rope Climbs – 2 Muscle Ups WOD: “Diane” 21-15-9 – Deadlifts (225/155) – HSPU ***Extra Credit 6rnds – 250m Row, rest 60 seconds after each row.Read More

Skill: 10 minutes to find max unbroken double unders, or DU practice WOD: 3 rounds for time of: – Row 50 calories – 150 double-unders – 50 walking lunges  Read More

Strength: 20 min. to find:1 Rep Max Snatch WOD: 12-9-6-3 – Push Press (155/105) – Strict Pull UpsRead More

Strength: Front Squat 7×3@ 90% WOD: 12 min. AMRAP – 12 Kettlebell Swings (55/35) – 12 Burpees – 12 Toes To BarRead More

Open Gym 1-2pmRead More

Teams of 2: – 125 Double Unders – 100 Wall Balls(20/14) – 75 Burpees – 50 Box Jumps (24/20) – 25 Single Arm Alternating KB Snatches(55/35) * 20 minute time cap.Read More

Strength: Back Squat 3×10 @70% WOD: For time: – Row 1,000 meters – 21 KB Swings(55/35) – Row 750 meters – 15 KB Swings – Row 500 meters – 9 KB SwingsRead More