Strength: Front Squat 4×8@65% WOD: 16 min. AMRAP – 10 Power Snatch (115/75) – 10 Hand Release Push Ups – 10 Sit upsRead More

We will begin running heats for the Open at 1pm. The gym will open around 12pm for athletes to start warming up.Read More

WOD: For Time 10-11-12-13 – Kettlebell Swings (55/35) – Wall Balls (20/14) – Box Jumps (24/20) – Power Cleans (135/95) ** After each round 74 Double UndersRead More

Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 lb / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 lb / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 lb / 65 lb.) 14...Read More

Skill: 10 min EMOM Even: 30 Double Unders Odd: 10 Pistols WOD: 10 min. AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20)Read More

WOD: 1st 8 min. AMRAP 10 Wall Balls (20/14) 10 Kettlebell Swings (55/35) 10 Split Jumps REST 3 MINUTES 2nd 8 min. 1000 m Row then AMRAP 20 Push Ups 20 Sit Ups REST 3 MINUTES 4 min. AMRAP BurpeesRead More

Strength: Work to a heavy Double Power snatch WOD: 3-6-9-12-15 – Power Snatch (115/75) – HSPURead More

Strength: Back Squat Find 10 Rep Max WOD: For Time. – 60 Double Unders – 50 Air Squats – 40 Sit Ups – 30 Box Jumps (24/20) – 20 Cals on Rower – 10 Squat Clean and Jerk (135/95)Read More

Workout 15.1  First head will start at 1pm.  Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 /...Read More

“DT” Five rounds for time of: Deadlift, 12 reps (155/105) Hang power clean, 9 reps  (155/105) Push jerk, 6 reps (155/105)Read More