***LABOR DAY SCHEDULE MONDAY, SEPT. 5TH*** 8:30 AM & 9:30 AM CLASSES ONLY OPEN GYM 1-2 PMRead More

“DECONSTRUCTED” Partner WOD – For Time COMPLETE 5 rounds each partner – Alternate Full Rounds*  Run 200m  12 DB Deadlift 50/35  9 DB Hang Power Clean  6 DB Shoulder to OH  * After 5 rounds each are completed * 30 Devil’s Press   Split as desired  Read More

“PIXELATED” AMRAP 10  10 Wall Walks  15 Box Jumps  20 Knees to Elbows  Rest 5:00 AMRAP 10  10 Burpees  20 Walking Lunges  30 Air Squats Read More

“BOUNCE BACK” 7 minute AMRAP  28 Double Unders  7 Hang Below Knee Power Snatch 95/65 Read More

“SUBTLE ABRIDGE“ 20 minutes for MAX Meters  10 rounds of  40s Row for Meters  20s REST  40s UB Farmers Carry 53/35  20s REST  Score = TOTAL METERS ROWED Read More

“TURN IT AROUND”  5 rounds for MAX REPS  Working 2:30s ON / 2m30s off  3 Strict Pull-ups  5 Power Cleans 115/75   7 Wall Balls 20/14 Each 2:30 interval is an AMRAP, always start a NEW AMRAP Read More

BENCH & PRESS Every 5 minutes X 5 rounds : 1m30s BIKE for MAX CALS  1 Max Effort Set of Bench Press @ 185/115   Score = Cals + Bench Press reps Read More

OPEN GYM 1-2 PMRead More

“FLEA MARKET” 20 min AMRAP In Partners10-20-30-40-50 … etcDb Snatch (50/35)PullupsDb Goblet SquatsRead More

ASSESS RUNNING OR For Time 21-15-9• Toes to Bar400m RunRead More