Warm-up: 200m Run then 3rds of: 2 Wall Walk 4 Snatch Balance 6 OHS Strength: Push Press 3 x 1-2 @95% WOD: 20 Hang Power Snatch (95/65) 40 Wall Ball (20/14) 600m Run 40 Wall Ball 20 Hang Power SnatchRead More

Schedule today: 9:30am 12pm 4:30pm Workout- You will have your choice out of a few benchmark workouts. Come in and see what you have to choose from.Read More

100 DU 90 Air Squat 800m Run 70 Sit-up 60 OH Plate Lunges (25/15) 50 Burpee to Plate 400m Run 30 Pull-up 20 Reverse Burpee to Plate 10 HSPURead More

Warm-up: 200m Run then 3rds of: 5 Jerk Balance 5 Front Squat 5 Tall Jerk Strength: 2 Front Squat + Jerk @ 88-92% of 1RM Clean & Jerk WOD: 15 Squat Clean Thruster 15 Box Jump 12 Thruster 12 Box Jump 9 Front Squat 9 Box Jump Rx 115/75 24”/20” Rx+ 135/95 30”/24”Read More

Barbell Warm-up Take 15min to build to a heavy Power Clean Barbell cycling Every 2:30 for 4 sets 10 Power Clean @ 60-70% of today’s heavy single EMOM x 12 1) 45sec Row for Cal 2) 30sec KB Walking Lunge (53/35) 3) 30sec Strict T2B @3111Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 10 Shoulder Taps (plank) 30sec HS Hold Strength: Push Press 3 x 2-3 @ 90% WOD: 21-15-9 HSPU KBS (53/35) *400m Run after each roundRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ Kick 10 OH Plate Step-up Strength: Back Squat 6×75, 4×80, 3×85, 2×90% WOD EMOM x 21 1) Row for Cal (12/10) 2) 5 DB Burpee Box Step-overs (25/15) 3) 15 Wall Ball (20/14)Read More

Mobility: Athlete Choice 10min Midline/Stability: EMOM x 9 1) L-sit x 30-45sec 2) HS Hold x 30-45sec 3) Barbell Glute Bridge (135/95) x 8 WOD: 2 person team 3rds each 400m Run w/ partner rowing at 20s/m 3rds each 200m Heavy Farmer’s Carry w/ partner rowing at 22s/m Skill: Pick a skill you need to...Read More

Warm-up: 200m Run then 3rds of: 4 Muscle Clean 4 Front Squat 4 BTN Jerk Strength: Every 2min for 12min (6 sets) 3 Front Squat + Jerk @ 85-90% of 1RM Clean & Jerk WOD: 10min AMRAP 10 G2OH 15 T2B 20 DU Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 12 OH KB Lunge Steps 10 Single Leg RDL EMOM x 12 1) Front Rack Reverse Lunges x 8-10 (135/95) 2) Rope Climb x 2 3) Bent Over Barbell Row x 8 (135/85) 10 Deadlift (225/155) 20 Box Jump (24/20) 30 Russian KBS (53/35) 40 Ab-mat Sit-up 30 Russian...Read More