Skill: 10 min. EMOM a) 20 Double Unders 3 Strict Pull Ups b) 2 Wall Climbs 5 Strict TTB WOD: 12 RFT – 2 Power Snatch (135/85) – 10 Wall Balls (20/14) – 6 KBS (70/55)Read More

Strength: Front Squat 4×4 @80% WOD:  20 min. running clock 0-6 minutes 4 rnds – 10 Deadlifts (135/95) – 10 HR Push ups 6-15 minutes Ascending Ladder: 2,4,6, etc. – Hang Power Cleans (135/95) – Burpees 15-17 minutes Rest 17-20 minutes AMRAP – 7 Shoulder to Overhead(135/95) – 7 Front Squats (135/95)Read More

Open Gym 1-2pmRead More

3 Rounds/1 Minute at Each Station – Power Cleans (95/65) – Kettlebell Swings (55/35) – Burpees – Shoulder to Overhead (95/65) – Double Unders ** 1 minute restRead More

Skill: 3 RNFT – 20 D/U – 1 Rope Climbs – 2 Wall Climbs – 20 sec. Ring Dip Hold WOD: 4 RFT – 6 Deadlifts (275/185) – 12 Goblet Squats (55/35) – 400 m Run/RowRead More

Strength: Push Press+ Push Jerk 5×2+1 WOD: 8 min. AMRAP 15-12-9-6-3-6-9-12-15-etc.. – Snatches (95/65) – Toes to BarRead More

Skill: 3RNFT 2 TGU 4 Strict HSPU 6 Strict TTB 8 Ring Rows (Modify as needed) WOD:  In teams of 2: I go, you go 21-18-15-12-9-6-3 – Push Ups – Split Jumps – Ring Dips – Box Jumps (24/20)Read More

Strength: Front Squat 5×3 WOD: 12 min. AMRAP – 9 KBS (55/35) – 6 Slam Balls (20/15) – 3 CTB Pull Ups   ***Congrats to Terri for recently completing the Detriot Free Press Talmer Bank Marathon and the Springfield Bass Pro Conservation Marathon in back to back weekends. Her husband John also completed the Springfield...Read More

WOD: 10 Rounds – 9 Burpees – 2 Clean and Jerks (165/105)Read More

Open Gym 1-2pmRead More