Strength: 10 min. EMOM – 3 Front Squats @70% WOD: 5 RFT – 30 Double Unders – 20 Sit Ups – 10 Handstand Push UpsRead More

Strength: Strict Press 5×5 WOD: 12 min. AMRAP – 10 Power Cleans (135/95) – 10 Burpees – 10 Shoulder to Overhead (135/95) – 10 Ring DipsRead More

Conditioning: 4×500 m Row Sprints (rest 3 minutes) WOD: 6x 2:1 Intervals – 10 Box Jumps (24/20) – 10 Push Ups – 10 Overhead Lunges (45/25)Read More

Strength: Build to a heavy complex: 2 Hang Snatch + 2 Overhead Squats WOD: 20 min. AMRAP – 2 Deadlifts (275/185) – 10 Pull Ups – 8 Goblet Squats (55/35)Read More

The gym will open at 12pm for those needing to warm up for 15.3. We will start the first heat at 1pm. Read More

WOD: 5 Rounds – 400m run – 20 KBS (53/35) – 10 HR Push UpsRead More

Class WOD: 14 Min AMRAP – 7 Pull Ups – 21 Ring Dips – 50 Wall Balls(20/14) – 100 Double Unders Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: – 7 muscle-ups – 50 wall-ball shots – 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb....Read More

Skill: 3 Rnds. 30 sec. Double Unders 30 sec. Handstand Hold 30 sec. Ring Dip Hold 30 sec. Plank Hold then 10 min. EMOM a) 20 Lunges b) 4 Burpee Box Jumps (24/20) 7 min. AMRAP 7 Kettlebell Swings (55/35) 7 Ball Slams (20/15) 7  Air SquatsRead More

Strength: Strict Press 4×8 @65% WOD: Open Test 20 Min AMRAP -50 Wall Balls(20/14) -50 Double Unders -40 Box Jumps (24/20) -40 Toes to Bar -30 Chest to Bar Pull Ups -30 Burpees -20 Cleans (145/100) -20 Jerks(145/100) -10 Snatches (145/100) -10 Muscle upsRead More

Strength: 10 Min. EMOM 3 Deadlifts @ 65% WOD: For Time: – 20 Burpee Bar Hops – 5 Wall Climbs – 20 Burpee Bar Hops – 10 Hang Power Cleans (135/95) – 20 Burpee Bar Hops – 15 HSPU – 20 Burpee Bar Hops – 20 OHS (115/75)Read More