Pre WOD On a 10:00 running clock, build to a heavy complex of.. 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load....Read More

Pre WOD Every minute on the minute for 10 minutes Even: 4 thrusters (building) Odd: :40 kipping skill work Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) Pull-upsRead More

Workout of the Day 4 rounds as many cals/reps as possible 2:00 Max Cal Bike 1:00 KB Swing (24/16) 1:00 KB Goblet Lunges -1:00 Rest between sets Post WOD Double tabata 8 Rounds, :20 ON / :10 OFF TABATA 1 – Hollow Hold -Rest 1:00- TABATA 2 – DeadbugsRead More

Workout of the Day For time 8-6-4-2-4-6-8 Deadlift (275/185) *After Every Set Complete… 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)  Read More

Workout of the Day In teams of 3 13:00 as many rounds as possible P1: 6 toes to bar / 14 russian KB swings (32/24) / 24 double unders P2: Wall sit hold P3: rest 2:00 rest 7:00 max cal Assault bike  Read More

Pre WOD In 25:00, build to your heaviest 1 rep clean and jerk Workout of the Day 3 rounds for time 10 power cleans (#155/#105) 10 soulder to overheadRead More

Pre WOD 12:00 handstand skill work Workout of the Day Every minute on the minute for 15 minutes 1st min: max push-ups 2nd min: 16/13 calorie bike 3rd minute: max V-upsRead More

Workout of the Day 20 minutes as many rounds as possible 20 box jumps (24″/20″) 20 push press (#115/#75) *every 3:00 including 0:00, perform 20 abmat situpsRead More

Tues 1/31: 6,8,and 9am classes only   Weds 1/1: ClosedRead More

Pre WOD In 25:00, find your heaviest 1 rep snatch Workout of the Day  In 5:00, complete 30 burpees, then…. As many reps as possible of power snatch (#95/#65)  Read More