Due to the Holiday, we will be only open for 2 classes. 8:00am and 9:15am. WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Murph ] – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH *Option to wear a 20 lb weight vest if you...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD:(Remission) 800m SB Run 40 Burpees 40 Sit-ups w/ SB on chest, feet anchored to DBs 600m Run (No SB) 30 Burpees 30 SB Sit-ups 400m SB Run 20 Burpees 20 SB Sit-ups 200m Run (No SB) 10 Burpees 10 SB Sit-ups L1- 60/40 L2-40/20 L3- 20/ BW, cut...Read More
WORKOUT OF THE DAY STRENGTH: 4 x ME pull-ups on 2 mins, then 3-5 Pull-ups OTMEM x 4mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up WOD:(Draft ) 200m Run 12 power Snatches 12 Box Jumps x 5 Rds L1-105/70, 24/20 L2/M-75/55, 20/14 L3-KB swing (35/18), 14/ Plate, run 150m 14min...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD (Phoenix) Partner wod 1) 3 laps tire drag (45/25), each time the tire stops or teammates switch pulling the tire, resting teammate has to take the plate and do 10 thrusters with the plate before they can make forward progress with the tire. 2) Row 3000m, each...Read More
WORKOUT OF THE DAY: STRENGTH: Power Clean + Jerk OTMx10 across (Increase from last week) 85-90% for 10 sets) WOD: [ “Grace” ] 30 CJs for time L1- 135/95 L2/M-115/80 L3-95/55 rest remaining time, at the 6min mark- 10 DLs (same wt) 15 Push-ups x 4 Rds (8min Cap, 14 on clock) 14mins ...Read More
WORKOUT OF THE DAY: STRENGTH: Option 1-5 x ME Strict Ring Dips on 2mins, record total reps Option 2- Bench press 6.6.6.6. building WOD: [ Sweet Emotions ] 15 Pull-ups 30 Sit-ups 45 D-unders x 4 rds L1-CTB, Strict sit up/ GHD, D under L2/M- bw/banded, arm throw, 1/2 D unders L3-...Read More
