Skill: 3 RNFT – 20 Sec. Handstand Hold – 20 Sec. Hollow Rock Hold – 20 Sec. Chin Over the Bar – 20 Sec. L-Sit Hold(Rings or Parallettes) WOD: 5 RFT – 3 Power Cleans – 10 HSPU Rx (185/115) Rx+ (205/125) Extra Credit: 2000m rowRead More

                                    Strength: 10 min. EMOM – 2 Snatches WOD: 2 person team 20 min. AMRAP – 10 Pull Ups – 10 Push Ups – 10 KBS (70/55) *one partner completes a roundRead More

              Skill: 3 RNFT – 4 Pistols ( each leg) – 6 Ring Dips ( kipping) – 8 TTB – 10 Hollow Rocks WOD: 18-15-12-9-6-3 Deadlift (135/95) Wall Ball (20/14) *After each round, Run 200 mRead More

                  Happy BDay Jimmy!!! Strength: Back Squat 5×5 WOD: In 12 min. Get as far as you can – 10 Hang Power Cleans (155/105) – 10 STO (155/105) – 10 Burpees – 20 Hang Power Cleans – 20 STO – 20 Burpees – 30 Hang Power Cleans...Read More

                                    Congrats to Kylee and Casey Jordan!!! Open Gym 1-2pmRead More

                                                        WOD: – 30 Burpees – 30 Power Cleans (135/95) – 30 Burpees *Every minute on the minute 7 wall balls (20/14).Read More

Skill: 3 RNFT – 20 sec. Hollow Hold – 20 sec. Handstand Hold – 20 sec. Chin Up Hold – 20 sec. Wide Grip Push Up Hold WOD: 5 min. AMRAP – 8 Goblet Squats (55/35) – 8 KB Snatch (55/35) – 8 Sit Ups Rest 2 minutes 4 min. AMRAP – 25 D/U –...Read More

Strength: 12 min EMOM O: 3 Power Snatch E: 5 TTB 10 Push Ups WOD: 10 min. AMRAP 10 KBS (55/35) 10 Deadlifts (185/115) 10 Ball Slams (20/15)Read More

                          Buy In: 40 Burpees 3 Rounds 7 OHS (135/95) 15 Pull Ups Buy Out: 800 m runRead More