Strength: Z Press 4×10 WOD: Buy in: 400 m run w/ 20/14 med ball then 3 rnds 15 Deadlifts (225/155) 20 Toes to Bar 1 Rope Climbs Buy Out: 1000 m rowRead More

Strength: 9 min. EMOM 1 Power Snatch + 2 Hang Power Snatch WOD: 4 Intervals: 90 sec. rest between each round 20 Burpee Pull Ups 15 KBS (55/35) 10 Front Squats (135/95) 5 Push Jerks (135/95) No 9:30am class today.Read More

Strength:  Back Squat Find 20 rm WOD: 14 min. AMRAP 8 Hang Power Cleans (115/75) 8 Push Ups 8 Ring Dips No 9:30am class this Tuesday.Read More

No open gym today.Read More

WOD: 20 min AMRAP 10 Push Press (115/75) 10 KBS (55/35) 10 Box Jumps (24/20) No Open Gym tomorrow.Read More

Strength: Weighted Step Ups 3×6 (each leg) WOD: For time: 40 Toes to Bar 30 Ring Dips 20 KB Snatch (55/35) 15 Cal on rower 10 Clean and Jerks (185/125) 15 Cal on rower 20 KB Snatch 30 Ring Dips 40 Toes to Bar No Core Class this Saturday.Read More

Skill: 10 minutes to work on single, double, and triple unders. WOD: 4 RFT: 7 Thrusters (115/75) 1 Rope Climbs 30 Double Unders No 9:30am class this Tuesday or Thursday.Read More

Strength: Front Squat 5×3 WOD: 3 RFT 10 Deadlifts (225/155) 20 Chest to Bar Pull Ups 10 Handstand Push Ups No 9:30am class this Tuesday or Thursday.Read More

Strength: 8 min. EMOM 2 Power Snatch WOD:  14 Min. AMRAP 8 KBS (55/35) 8 Burpees 8 Box Jumps (24/20) No 9:30am class this Tuesday or Thursday.Read More

“Fight Gone Bad!” 3 rounds of: Wall-ball, 20/14 (Reps) Sumo deadlift high-pull, (75/55) (Reps) Box Jump, 20/16 box (Reps) Push-press, (75/55) (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...Read More