Reminder: Only 1 WOD today at 9:30am. Please be sure to sign up, as space will be limited.Read More

Warm-up: 200m run then 3 rds of: 5 strict HSPU, 30sec L-sit, 10 alternating pistols Strength: Front Squat 5×60%, 5×65%, 5×70%, 5x 75% 4×80%, 4×85% WOD: For Total Reps: 4rounds  (16min) of 30 seconds work:30 seconds rest Minute 1- Rope climb Minute 2- Wall ball (20/14) Minute 3- Sit-ups Minute 4- Row for calRead More

Warm-up: 200m run, then 2rds of: 10 BB Good mornings, 10 strict T2B Strength: Deadlift 5×60%, 5×65%, 5×70%, 5x 75% 4×80%, 4×85% WOD: 5min AMRAP 5 Hang power snatch  (Rx 125/85,  Rx+ 135/95) 20 DU Rest 3min 5min AMRAP 5 Power clean and jerk  (Rx 135/95,  Rx+ 155/115) 8 Box jump  (24/20)Read More

Warm-up: 200m run then 3rds of: 5 strict pull-ups, 20 walking lunges, 10 hollow rocks Strength: Push Press 10×60%, 8×65%, 6×70%, 6×75%, 6×80%, 4×85% WOD: 10 burpee pull-up 400m run 20 burpee pull-up 300m run 30 burpee pull-up 200m runRead More

Oly Day! Barbell warm-up 8 sets of: Hang power clean + power clean + jerk Work up to a heavy set for the day Rest as needed between sets Strength: Back Squat 10×60%, 8×65%, 6×70%, 6×75%, 6×80%, 4×85% Cash out: Row 1000m at 70%Read More

Strength: Deadlift 5x 60%/65%/70%/75%/80% WOD: 5 rounds for time 8 Alternating KB snatch  (53/35) 8 Push up 8 Ball slam  (25/15) 8 Sit-upRead More

Skill work: Every minute, on the minute, for 12 minutes: Minute 1 – Strict Handstand Push-Ups x 4-8 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep) Minute 2 – L-Seated Dead Hang...Read More

“Filthy 50” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double undersRead More

Strength: 1a) Push Press  6×60%/65%/70%/75%/80% 1b) Weighted pull-ups 6 x 5 reps WOD: 20 Deadlift  (185/135) 400m run 20 Hang power clean (135/95) 400m run 20 Power clean  (135/95) 400m runRead More

Oly: Every 2min for 20min (10 sets) Power snatch + High hang snatch + Snatch Build to heaviest load Strength: Back Squat 6×60%/65%/70%/75%/80%Read More