Strength: Back Squat 3×6 @70% WOD: “Jackie” 1000 m Row 50 Thrusters (45) 30 Pull UpsRead More

Skill: Practice Single Unders, Double Unders, Triple Unders WOD: – 4 x 500m row or run repeats (rest 3 minutes between each)   **Reminder that tonight is Girls Night at the gym. Doors open at 5:30pm. Warm up starts at 6pm. ** Guys Night at Hard Knocks for some laser tag. Meet there a little before...Read More

Strength: Snatch Grip Push Press 5×5 WOD: 3 RFT – 20 TTB – 15 Burpee Box Jump Overs (24/20) – 20 Pull Ups – 15 Burpee Box Jump Overs (24/20)Read More

Skill: 10 min. EMOM a) 20 Double Unders 3 Strict Pull Ups b) 2 Wall Climbs 5 Strict TTB WOD: 12 RFT – 2 Power Snatch (135/85) – 10 Wall Balls (20/14) – 6 KBS (70/55)Read More

Strength: Front Squat 4×4 @80% WOD:  20 min. running clock 0-6 minutes 4 rnds – 10 Deadlifts (135/95) – 10 HR Push ups 6-15 minutes Ascending Ladder: 2,4,6, etc. – Hang Power Cleans (135/95) – Burpees 15-17 minutes Rest 17-20 minutes AMRAP – 7 Shoulder to Overhead(135/95) – 7 Front Squats (135/95)Read More

Open Gym 1-2pmRead More

3 Rounds/1 Minute at Each Station – Power Cleans (95/65) – Kettlebell Swings (55/35) – Burpees – Shoulder to Overhead (95/65) – Double Unders ** 1 minute restRead More

Skill: 3 RNFT – 20 D/U – 1 Rope Climbs – 2 Wall Climbs – 20 sec. Ring Dip Hold WOD: 4 RFT – 6 Deadlifts (275/185) – 12 Goblet Squats (55/35) – 400 m Run/RowRead More

Strength: Push Press+ Push Jerk 5×2+1 WOD: 8 min. AMRAP 15-12-9-6-3-6-9-12-15-etc.. – Snatches (95/65) – Toes to BarRead More

Skill: 3RNFT 2 TGU 4 Strict HSPU 6 Strict TTB 8 Ring Rows (Modify as needed) WOD:  In teams of 2: I go, you go 21-18-15-12-9-6-3 – Push Ups – Split Jumps – Ring Dips – Box Jumps (24/20)Read More