“GRACE & BIKE” For Total Work Time 30 Clean & Jerks (135/95) Rest 5:00-8:00 60/45 Cal Bike → 1k RowRead More

“POKE THE BEAR” For Time 4 Rounds 6 BMU 12 Box Jumps (24/20) 36 Abmat Situps 20ft Bear Crawl Rest 1:00 b/t RoundsRead More

“FLIPPING THE SCRIPT” For 2 Scores 2 Sets 5 min AMRAP 16 Walking Lunges 24 Singleunders 16 Doubleunders stretch/rest 2:00 5 min AMRAP 8 Burpees 10 Goblet Squats (53/35) stretch/rest 2:00Read More

“WAIT A MINUTE!” 10 min AMRAP 5 Ring Dips 10 Deadlift (185/135)Read More

  “ROWING WILD” 20 min AMRAP — In Partners 500m Row 12 Strict Ttb 50m SA Kb Front Rack Carry One person holds Plank or Hollow while the other RowsRead More

***LABOR DAY SCHEDULE TODAY*** 8:30 & 9:30 AM CLASSES ONLY “HOTSHOTS 19” 6 Rounds For Time — 40 min CAP 30 Air Squats19 Power Cleans (135/95)7 Strict Pullups400m RunRead More

***LABOR DAY SCHEDULE MONDAY, SEPT. 5TH*** 8:30 AM & 9:30 AM CLASSES ONLY OPEN GYM 1-2 PMRead More

“DECONSTRUCTED” Partner WOD – For Time COMPLETE 5 rounds each partner – Alternate Full Rounds*  Run 200m  12 DB Deadlift 50/35  9 DB Hang Power Clean  6 DB Shoulder to OH  * After 5 rounds each are completed * 30 Devil’s Press   Split as desired  Read More

“PIXELATED” AMRAP 10  10 Wall Walks  15 Box Jumps  20 Knees to Elbows  Rest 5:00 AMRAP 10  10 Burpees  20 Walking Lunges  30 Air Squats Read More

“BOUNCE BACK” 7 minute AMRAP  28 Double Unders  7 Hang Below Knee Power Snatch 95/65 Read More