Strength: Deadlift Find 1rm WOD:”Helen” – 3 RFT: – 400 m run – 21 KBS (55/35) – 12 Pull UpsRead More

Skill: 12 min. EMOM a) 8 Box Jumps (24/20) 8 Push Ups b) 1-2 Rope Climbs WOD: 4 Rnds: – 20 Wall Balls (20/14) – 20 Sit Ups – 20 OH Lunges (20/14)Read More

Strength: Strict Press Find 1rm WOD: In teams of 2 30 Clean and Jerks (135/95) 1000 m row 20 Clean and Jerks (165/115) 1000 m row 10 Clean and Jerks (185/125) 1000 m rowRead More

Strength: 10 min. EMOM 1 Clean and Jerk WOD: 4 RFT – 50 Double Unders – 15 Toes to Bar – 400 m run – 5 Power Snatch (135/85) ***Density Training(Dips)Read More

Strength: Back Squat Find 1rm WOD: 10 min. AMRAP 5 HSPU 10 Burpees 15 Air SquatsRead More

Open gym 1-2pm.Read More

Congrats Ryan and Ashleigh on getting engaged!!! “PK” For Time: – 200m Overhead Plate Carry 45/25 then 4 Rounds – 20 KB Swings (70/55) – 10 Burpees – 20 Wallball Shots (20/14) – 10 Box Jumps (24/20) – 20 Situps -10 Pushups   No Core class today.Read More

Strength: Deadlift 9×1 @95% WOD: For time: – 1000m row – 50 Thrusters (45) – 30 Pull Ups ** No Core class this Saturday.Read More

Skill:  8 min. EMOM 20 Double Unders 6 Pistols WOD: 5 min. AMRAP – 7 HSPU – 3 M/U or (3 pulls + 3 dips) Rest 2 min. 5 min. AMRAP – 8 KB Snatch (55/35) – 2 Rope Climbs Rest 2 min. – 50 BurpeesRead More

Strength: Strict Press 9×1 @95% WOD: In teams of 2: – 200 Wall Balls (20/14) – 100 KBS (70/55) **E2MOM 10 Box Jump Overs (24/20) ***Density training: 6min EMOM, 5 reps. (Pull Ups)Read More