Pre WOD Bench Press5 X 3 Workout of the Day 7/6/2015 2 rounds for time 40 calorie row 40 squat cleans (#95/#65) 400 meter runRead More

Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 7/3/2015 Every minute on the minute for 12 minutes 3 deadlifts (#275/#165) AMRAP ring pushupsRead More

Noon will be the last class of the day on Friday, 7/3. There will be no evening classes and there will be no workout on Saturday July 4th. Have a great holiday weekend!Read More

Pre WOD Back Squat6 X 3 Workout of the Day 7/2/2015 3 rounds for max reps/calories/meters 2:00 power snatch (#75/#55) 2:00 row 2:00 farmers carry (24kg/16kg) 2:00 restRead More

Pre WOD Bench Press10-10-10-10 Workout of the Day 7/1/2015 20 minutes as many rounds as possible 10 burpees 20 kettlebell swings (24kg/16kg) 30 double undersRead More

Pre WOD Power Clean3-3-3-3-3 Workout of the Day 6/30/2015 12 minutes as many rounds as possible 3 box jumps (24″/20″) 3 pullups 6 BJ’s 6 pullups 9/9, 12/12 etc… Post WOD 3 rounds 1:00 hollow rock 1:00 front plank 1:00 restRead More

Pre WOD Sumo Deadlift5 X 5 Workout of the Day 6/29/2015 4 rounds for time 15 manmakers (#40/#25) 400 meter runRead More

Pre WOD pre wd Post WOD post wodRead More

Workout of the Day 6/27/2015 With a partner.. 6:00 AMRAP wall ball shots (#20/#14) Switch each time teammate completes 200 meter run with med ball 2:00 rest 6:00 AMRAP situps Switch every 200 single unders 2:00 rest 6:00 AMRAP deadlifts (3/4 BW) Switch every 20 burpees 2:00 rest 6:00 AMRAP dumbbell push press (#30/#20) Switch...Read More

Workout of the Day 6/26/2015 Every minute on the minute for 20 minutes complete.. 1st min- amrap ring dips 2nd min- amrap pistols 3rd min- amrap handstand pushups 4th min- amrap ring rows Post WOD Banded partner sprints 4 X 50 metersRead More