WORKOUT Of the DAY: Strength: Clean and Jerk 1.1.1.1.1 building (95% or higher), Or DB Step-up 6/ side superset w/ DB strict Shoulder press 10.10.10.10 WOD: [ NER 12.2 ] 2000m Row (or 1mile run, 10min cap for both) 50 Pistols 30 Hang Power Cleans 20min Cap L1- pistol, 155/105 L2/M- row 1750m, Assit. pistol, 115/80...Read More

WORKOUT Of the DAY: Strength: OHS 1.1.1.1. building or B Squat 5.4.3.2.1 WOD: [ Back to the Grind ] 10 Pull-Up 10 B Squat 20 Push-ups 20 Sit-up x 4 Rds L1- CTB, 155/105 L2/M-bw, 115/80 L3-65/35 15 min cap    Read More

**Reminder: NO 6:30PM CLASS TONIGHT!** WORKOUT OF THE DAY: STRENGTH: Jerk 2.2.2.2. across 90% or DB Complex 10 DB Bench Press 10 DB Rows/ side (Same wt) 20 Hollow Rocks x 5-6 Rds WOD: [ Fully Charged ] 9 HSPUs 12 Pull-ups 15 Box Js 18 KBs 21 A Squats x 3 Rds L1- Strict/def, CTB,...Read More

Reminder of our holiday week schedule! No 6:30pm class Friday 12/23 Closed 12/25 Monday 12/26: 8:00 & 9:15am Only WORKOUT OF THE DAY: STRENGTH: HS Hold/ Practice WOD: [ Partner WOD ] AMRAP 4mins, 1 min rest of- -V Row -Wall Ball (20/14) -D-unders -Mt Climbers (L+R=1) -Air Dyne (miles)Read More

WORKOUT OF THE DAY: STRENGTH: Snatch 2.2.2.2 @90% across Or Strict Strength DL 3.3.3.3 across, heavier then last week Superset with- L-sit hold ME between each set WOD: [ Sharpie] Row 1000m 100 Sit-ups Row 500m 50 Sit ups Row 250m 25 Sit-ups L1-rx L2/M- 800/80, 400/40,200,20 L3-600/60, 300/30,150/15 20min capRead More

WORKOUT OF THE DAY: STRENGTH: Clean and Jerk 1 OTMEM @90% for 10min across OR–>Strict Strength BB Rear Stepping Lunge (10 total steps) Superset with – Strict DB shoulder Press 10rm WOD: [ 10min AMRAP ] 10 P Cleans 10 Push-ups L1-115/80 L2/M-95/65 L3-10 KBs, 10 BurpeesRead More

WORKOUT OF THE DAY: STRENGTH: Snatch 3.3.3.3 Across @ 85% (power if needed) OR- OHS 10.10.10.10 building WOD: [ Peppermint ]  5 DL 7 HSPU 7min AMRAP L1-225/155 L2/M-185/135, Strict Press DB Press (35/25) L3-135/95, Strict DB Press (25/15) Rest 3-5 mins Afterparty- 1000m Row for timeRead More

WORKOUT OF THE DAY: STRENGTH: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb WOD: [ Partner WOD ]  100 TTB 150 Burpees 200 Wall Balls 25min CapRead More

WORKOUT OF THE DAY: STRENGTH: Clean 3.3.3.3 Across @85% of CJ OR DL 5.5.5.5. building WOD: [ 1/2 Murph ]  600m (4min Cap) Then 8 Rds of Cindy- 5 Pull ups 10 Push-ups 15 Air Squats Then 600m L1-600m, bw, toes L2/M-400m, banded, incline L3-200m, V-rows, Knees 20min cap  Read More

WORKOUT OF THE DAY: STRENGTH: Jerk 3.3.3.3 Across @ 85% of CJ Or 5 x 10rm Strict Shoulder press with 200m row between each set WOD: [ Fierce ]  5 Push Jerks 30 D-unders 5 Rds L1-135/95 L2/M-95/65 L3-65/45, singles x 2 10min capRead More