Strength:  Front Squat 4×4 Wod: 15 min AMRAP – 10 Push Press (95/65) – 10 OHS (95/65) – 10 BurpeesRead More

Open Gym 1-2pm.Read More

Strength: 15 minutes to establish 1rm of 1 hang clean, 1 front squat, & 1 S2OH. Max 3 attempts. ***Cannot drop the bar during the sequence. WOD: 25 Chest 2 bar pull ups(Buy In) 3RFT 15 Power Cleans (155/105rx)(185/125rx+) 15 Front Squats 15 deadliftsRead More

Strength:  Pendlay Rows 6×4 WOD: – 60 Thrusters (115/75) **E2MOM 15 Ring DipsRead More

Skill: 10 min. EMOM a) 3 M/U or 6 Strict pull ups b) 30 sec. wall sits WOD: 4 RFT – 4 Squat Cleans (135/95) – 8 Burpee Box Jumps (24/20) – 16 Kettlebell Swings (55/35)Read More

Strength: Strict Press 4×8 WOD: – 1500m row – 20 Deadlifts (225/135) – 20 Toes to Bar – 20 Goblet Squats(70/55) – 20 Handstand PushupsRead More

Strength: Hang Snatch + Power Snatch 5×3+1 WOD: 9 min. AMRAP Asending Ladder – 2 Clean & Jerk(115/75) – 2 Bar Facing Burpees – 4 Clean & Jerk – 4 Bar Facing Burpees – 6 Clean & Jerk – 6 Bar Facing BurpeesRead More

Strength: Front Squat 5×5 WOD: 5RFT – 5 Hang Power Cleans (135/95) – 15 HR Push Ups – 10 Pull UpsRead More

Open gym 1-2pm. Read More

WOD: 5 RFT – 10 Power Snatch (115/75) – 10 Box Jumps (24/20) – 10 Wall Balls (20/14)Read More