WOD

“Troubleshooting”10 Rounds:150 Meter Run8 Box Jump Overs (24/20)5 Knee to Elbows1 Bar Muscle-upMeme of the Week:

Single Arm Dumbbell Row4 x 10 “Switcheroo”6, 1 Minute Clocks:10/8 Calorie RowMax Power Cleans (165/115)1-Minute Rest Box Brief:Yoga is BackThis Sunday at 4:00 PM join... Read More

“Design”15 Minute AMRAP:15 Sit-ups5 Hang Power Snatches (125/85)5 Strict Handstand Push-ups Box Brief:Weightlifting ClassThis Sunday, join our longtime coach Phil for a weightlifting-focused session. The... Read More

“Labor Day”For Time: teams of 2Buy In – 1894 Meters-then-6 Rounds:1 Power Clean (each) (heavy)9 Burpee Pull-ups (each)28 Goblet Squats (70/53)-then-Cash Out – 2025 Meters... Read More

Back Squat6 x 2 “Johnny Utah”2 Rounds:30 Push Press (75/55)30 Front Squats (75/55) Recipe of the Week:This is a simple one pan recipe that will... Read More

“Time Splitters”23 Minute AMRAP: teams of 2500 Meter Row40 Hang Dumbbell Snatches (50/35)30 Sit-ups20 Ring Rows10 Man Makers (50’s/35s) Meme of the Week:

“On Hold”For Time:400 Meter Run-then-10 Rounds:7 Toes to Bar10 Box Jumps (24/20)-then-600 Meter Run Box Brief:In observance of Labor Day, we will have a limited... Read More

10 Minute EMOM:Push Press + Push Jerk “The Climb”10 Minute Ladder: 1,2,3,4, etc…Clean & Jerk (145/100)30 Double Unders After Each Round Box Brief:Bring a Friend... Read More

“Farm to Bar”20 Minute AMRAP:50 Meter Farmers Carry (50/35)10 Dumbbell Front Squats10 Burpees5 Bar Muscle-ups Quote of the Week:“Try not to become a man of... Read More

10 Minute EMOM:Squat Snatch + Overhead Squat“Bar Burnout”3 Rounds:3 Power Snatches6 Overhead Squats9 Power Cleans12 Front Squats Recipe of the Week:Here is a nice change... Read More