**Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the 9am class. Strength: Find 1 rm Power Snatch WOD: Teams of...Read More

                **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the 9am class. Skill Work: 10 min EMOM Even: 4 HSPU and 8 TTB Odd: 5 Ring Dips and 1 Rope Climbs...Read More

Strength: Back Squat 7×3 WOD: 10 min. AMRAP 2 Hang Cleans (135/95) 2 Push Jerk (135/95) 2 Front Squats (135/95) 4 4 4 * up by 2 every round **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the...Read More

Open Gym 1-2pmRead More

                Complete as many rounds and reps as possible in 10 minutes of: – 60 Bar-facing burpees – 30 Overhead squats (120/90) – 10 Muscle-upsRead More

              Strength: 1 RM Power Clean WOD: – 400m row – 21 SDHP (75/55) – 21 TTB – 400m Backwards run – 15 SDHP (75/55) – 15 TTB – 400m Row – 9 SDHP (75/55) – 9 TTBRead More

              Skill: – Kipping/ Butterfly – M/U Progression Advanced EMOM 10×3 M/u WOD: 4 rnds – 20 D/U – 20 Sit ups – 5 STO (155/105) – 200 m run – 10 CTBRead More

              *The hoodie order is being sent off today. So if you want one and haven’t signed up yet let me know.  Strength: Push Press 5×3 WOD: Teams of 2: – 100 Wall Balls (20/14) – 100 KBS (70/53) – 50 Power Snatch (115/75) – 50 KB Lunges (70/53)...Read More

              Skill: 3 RNFT – 5 HSPU – 10 Ring Dips – 5 Strict Pull Ups – 10 Hollow Rocks WOD: 5 RFT – 4 Clean and Jerks (155/105) – 200m Run – 8 Pull Ups – 16 HR Push UpsRead More

                                    Strength: Back Squat 5×3 WOD: “Christine” 3 Rounds: Row 500m 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20) *In comments post back squat weight and deadlift weight used for Christine.Read More