Warm-up: 200m run then 3rds of: 5 OHS (45/35) 5 Thruster 5 Strict T2B @2111 Strength: 1a) Deadlift 3×6 @ 82% 1b) Ring Push-Up 3×8 WOD: 3rds 10 Front Rack Reverse Lunges (Rx 115/75 Rx+ 135/95) 10 Box Jump (24/20) 10 HSPU then 20 Front SquatsRead More

We will be closed all day on December 25th. Enjoy the holiday with family and friends.Read More

Warm-up: 200m run then 2rds of: 10 BB Thruster 10 Hollow Rock Strength: Push Press 3×6 @ 82% Partner Christmas “Eva” 2-person team 5rds 800m run 30 KBS (70/53) 30 Pull-ups Must split reps in half. Only one person working at a time. Partner A runs, 400m, then B runs 400m. Then A does 15 […]Read More

Warm-up: 200m run then 3rds of: 8 Nose to Wall Squat @3311 8 Ring Dip 8 Spiderman Strength: Back Squat 3×6 @ 82% WOD: 750m Row Then 5rds 12 DU (Rx must be Unbroken) 10 Goblet Squat w/ ball (25/15) 8 Sit-Up 6 Ball Slam (25/15)Read More

1 Snatch (115/75) Yes, full snatch. 2 Front Squat 3 HSPU 4 Power Clean 5 Box Jump (24/20) 6 Pull-Up 7 Wall Ball (20/14) 8 Burpee to Plate (25/15) 9 Deadlift 10 OH Plate Lunges (25/15) 11 KBS (53/35) 12 Ground to Overhead Rep scheme follows the song: 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 […]Read More

Warm-up: 200m run, then 3rds of: 5 Ring Dip 5 Chin-Up 10 BB Good Morning Strength: 1a) Deadlift 3×8 @ 80% 1b) Seated DB/KB Strict Press 3×8 (heavy) WOD: 5min AMRAP 5,5,10,10,15,15…. Thruster (95/65- not heavier) OHS Rest 5min 5min AMRAP 5,5,10,10,15,15….. Wall Ball (20/14) T2BRead More

Don’t avoid skill and active recovery days. It’s important to work on weaknesses and it’s also not necessary to have a tough, grueling WOD everyday. You’re body needs the “active recovery” at least one day per week along with another total rest day (typically Sundays). Warm-up: 5min Ladder drills Skill: Accumulate 2 minutes in an […]Read More

Barbell Warm-up 15min to establish a heavy Clean for today (strict cut-off) 2 Clean @ 65% of today’s Max 2 Lateral Burpee Over Barbell 4 Clean 4 Lateral Burpee Over Barbell 6,6, 8,8,10,10 (reps go from 2-10) **At the top of every minute stop and complete 15 DU (Rx 15 DU must be Unbroken) **Start […]Read More

Warm-up: 200m run, then 3rds of: 10 Hollow Rock 10 Superman 30sec HS Hold Strength: 1a) Push Press 3×8 @80% 1b) Single Arm DB/KB Row 3×8 each arm WOD: “Helen” 3rds 400m run 21 KBS (53/35) 12 Pull-UpsRead More

Warm-up: 200m run then 3rds of: 5 BB Thruster 5 B OHS 8 Spiderman Strength: Back Squat 3×8 @80% WOD: 5rds for time 5 Power Snatch (115/85) 10 Lateral Bar Hops* 5 Ball Slam (25/15) 10 V-ups 5 Jumping Lunges (each leg) *(feet together, jump side to side over bar. 2 foot jump, 2 foot […]Read More