WOD

Strength: Bench Press 5-5-3-3-1-1-1 Work to a heavy single Metcon AMRAP 16 min 400 m run 15 hspu (25 push ups) 10 DB step ups... Read More

Competition Class Barbell: Work to a heavy single Clean and jerk Metcon Open wod 14.4 In 14 min complete AMRAP of 60 cal row 50... Read More

Strength: Work to a heavy single Clean and jerk Metcon Open wod 14.4 In 14 min complete AMRAP of 60 cal row 50 T2B 40... Read More

Strength 5 Back squats Every :90 for 15 min @65-70 % Metcon 21-15-9-6-3 (please don’t rip your hands) DB Thruster (50/35) C2B pull ups Box... Read More

Free Saturday!!! 8am Members Class 9am FREE CLASS!! 8 min AMRAP 5 Man makers 10 box jumps Rest 1min 8 min AMRAP 15 air squats... Read More

Strength: Front squat 5×5 starting at 70% Increase across Try to end up heavier than last week. 🙏🏽 Metcon 7 min AMRAP 10 hspu (practice... Read More

Strength : Push Press 5×5 Start around 65% and increase across sets Metcon 75 DB hang clean-thruster (50/35) EMOM 25 double unders (50 singles) Until... Read More

Class times 10am 4:30 5:30 Strength: Barbell conditioning AMRAP 3min @60% clean and jerk 3 power cleans 3 front squats 3 push jerk Rest 3... Read More