Warm-up: 200m run then 2rds of: 20 Bird Dog 10 Glute Bridge @1113 Strength: Back Squat 3 x 80/85/90 WOD 3rds 7min cap 15 Thrusters (95/65) 12 Burpee Finish: 2 sets 25 Banded Hamstring Curls 20 Wrist Curls w/ BarbellRead More

Warm-up: 200m run then 3rds of: 10 Nose to Wall Shoulder Taps 10 Med Ball Cleans 10 Dislocates Strength: OHS 4-3-3-2-2 WOD: 4rds 6 Power Snatch 12 Wall ball (20/14) 24 DURead More

Mobility: Lax Ball Roll Out: 5min Thoracic Spine 5min Glutes 3rds 10 Partner Glute Ham Raises 60sec Weighted Plank Hold 15min Goat Training WOD: 2-person team 4rds each of 400m run *While Partner A is running, Partner B is rowing for Cals. *Scores will be: #1- Total time to complete the 8 400’s #2- Number...Read More

Warm-up: 200m run then 2rds of: 10 Shoulder Pro/Retract @ 2122 10 Roll to Candlestick Strength: Bench Press 5 x 75/80/85% WOD: “Elizabeth” 21-15-9 Cleans Ring Dips (135/95) Finish: 3 sets 30sec Box Shoulder Stretch 1min Banded Hip Distraction (30 each leg)Read More

EMOM x 16 1) Rope Climb x 2-3 2) L-sit x 30-45sec 3) Ring to Chest Pull-up x 5-6 4) Pistol x 2-4 each WOD: 400m Row 30 T2B 20 Russian KBS (53/35) *Chest level 10 Strict Chin-up 20 Russian KBS 30 T2B 400m RunRead More

Warm-up: 200m run then 3rds of: 5 Front Squat (45/35) 5 BTN Press 5 Good Morning Strength: Back Squat 5 x 75/80/85% EMOM x 20 Even) Hang Power Clean + Power Clean + Jerk Odd) 6 Lateral Burpee Over Barbell (AFAP) Finish: 3 sets 20 Banded Hamstring CurlsRead More

Warm-up: 200m run then 3rds of: 10 Shoulder Dislocates 5 Strict Ring Dip 4 TGU (total) Strength: OHS 4-4-3-3-2 WOD: 4min AMRAP 6 Hang Power Snatch (115/75) 10 Wall Ball (20/14) Rest 1min 3min AMRAP 6 Push Press 8 Box Jump (24/20) *Step down only Rest 2min 5 Push-up 10 Lunges any style (45/35)Read More

Remember, we are open for ONE class at 9:30am only. See you then! 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: 10 Shoulder Pro/Retract @2122 10 Glute Bridge w/ Kick-out Strength: 1a) Bench Press 5-5-5-5 1b) Sumo-deadlift 5-5-5-5 WOD: 2-person team 100 Calorie Row for time *Cals only count when partner is holding deadlift (205/145) *Stop every 25 Calories and perform 5 Power Cleans each at (115/75)Read More

“Daniel” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. 50 Pull-up 400m Run 21 Thruster (95/65) 800m Run 21 Thruster 400m Run 50 Pull-upRead More