OPEN GYM 1PM-2PM “Tidal Wave” 10-9-8-7-6-5-4-3-2-1: Bench Press (135/95#) Strict Pull-ups *25 Double-unders after each roundRead More

“Caitlin”  2K Row 120 Calorie Bike 1600m RunRead More

*FRIDAY NIGHT LIGHTS WILL START AT 530PM* ST. PATRICKS DAY THEME FOR TONIGHTS WOD (WEAR YOUR BEST GREEN) “Open 17.4” AMRAP 13: 55 Deadlifts (225/155#) 55 Wallballs (20/14#) 55 Calorie Row 55 Handstand Push-upsRead More

PERFORMANCE “Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2 *OPTIONAL ROMWOD SESSIONRead More

“C2 Cindy” AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remainingRead More

OPEN “Leg Up” 5 Rounds: 21 Calorie Bike 15 Wallballs (20/14#) 9 Deadlifts (225/155#)Read More

“Dumb & Dumber” AMRAP 12: 300m Row 12 Dumbbell Push Presses (35s/25s) 16 Dumbbell Step Back Lunges *Lunges done with DB’s at hang OR “Open 17.3” Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135/95) *Prior to 12:00, complete...Read More

PERFORMANCE 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull-Aparts 30 Sit-ups Rest as needed between roundsRead More

OPEN “Metal Medley” Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Push Jerks (135/95#) 50 Barbell BurpeesRead More

OPEN “Open 17.3” Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135/95) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185/135) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches...Read More