Please note, there will be no 9 am class this Saturday, July 22. Sorry for any inconvenience, see you next Sat 7/29 class as usualRead More

Pre WOD Overhead squat 5 X 5 Workout of the Day In 12 minutes, climb as far up the ladder in reps as possible 1 power snatch (#75/#55) 1 burpee 2 PS 2 burpees 3/3, 4/4, etc…..Read More

Pre WOD Bench press 5 X 10 Workout of the Day 15 minutes as many rounds as possible 100 meter farmers carry (AHAP) 200 meter runRead More

Workout of the Day With a partner, complete for time 1K row while partner holds sandbag, then 2 rounds of.. 40 burpee sandbag cleans (#65/#40) 20 meter sandbag bear crawl and drag 40 sandbag over shoulder 20 meter sandbag bear crawl and drag 40 sandbag situps 20 meter sandbag bear crawl and drag Then.. 1K row while partner...Read More

Pre WOD Front rack lunges 4 X 12 Workout of the Day For time 9 power cleans (#155/#105) 3 ring dips 6 KB swings (32kg/24kg) 6 ring dips 12 KB swings 9 dips 18 KB swings 12 dips 24 KB swings 9 dips 18 KB swings 6 dips 12 KB swings 3 dips 6 KB swings...Read More

Pre WOD Bent over barbell row 5 X 5 Workout of the Day In 14 minutes, complete as many wall ball shots as possible (#20/#14)(10’/9′) Every 2 minutes on the minute run 200 metersRead More

Pre WOD 3 rounds for quality 10 GHD situps 1:00 front plank hold 10 russian twists (#45/#25)(L+R=1) Workout of the Day 3 rounds 5:00 AMRAP 3 handstand pushups (strict) 6 deadlifts (#245/#175) 9 box jumps (24″/20″) 2:00 restRead More

Workout of the Day 4 rounds 3:00 400 meter run AMRAP sandbag (#65/#40) box step overs (24″/20″) 1:00 rest 3:00 500/400 meter row AMRAP sandbag box step overs 1:00 restRead More

Pre WOD Turkish get ups 2 X 5 2 X 3 2 X 1 Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) PullupsRead More

Workout of the Day With a partner, accumulate 22 rope climbs Partner not climbing holds barbell plank 100 meter run after every rope climbRead More