WOD

A. Split Jerk Build to a heavy single B. “Real Deals”10 Minute AMRAP:20 Step-ups (24/20)5 Strict Pull-ups __________________________________________________________________________________Weightlifting Class Returns This SundayCoach Phil is back... Read More

“Cardi-B”5,4 Minute AMRAPs:30/20 Calorie Row20/15 Calorie BikeMax 10 Meter Shuttle Runs4-Minute Rest _________________________________________________________________Weightlifting Class Returns This SundayCoach Phil is back to lead our weightlifting class.... Read More

“Jack”20 Minute AMRAP:10 Push Press (115/80) (95/65) (75/55)10 Kettlebell Swings (53/36)10 Box Jumps (24/20) _________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back to lead... Read More

A. 3 Position Power Clean(High Hang, Hang, Floor) B. “Ab Lab”5 Rounds:30 Sit-ups10 Power Cleans (135/95) ______________________________________________________________Box Brief:Healthy Shoulders Workshop Join us on Saturday, June... Read More

“Square”20 Minute AMRAP: teams of 410/8 Calorie Row10 Kettlebell Swings (53/36)5 Push-ups30 Meter Lunge*Waterfall Style* ________________________________________________________________________Box Brief:Healthy Shoulders Workshop Join us on Saturday, June 20th... Read More

A. Front Squats Build to a heavy single B. Core Finisher4 Rounds:Rest as needed between sets30 Second Chinese Plank face down30 Second Chinese Plank face... Read More

“Armed Robbery”Every 5 Minutes for 5 Rounds:400 Meter Run (300) (200)10 Bar Facing Burpees (8) (6)10 Shoulder to Overhead (155/105) ______________________________________________________________________Box Brief:Healthy Shoulders Workshop Join... Read More

“Crush”4 Rounds:10 Power Snatch (115/80) (95/65) (75/55)30 Wall Balls (20/14) (14/10) (10/8)7 Ring Muscle-ups ___________________________________________________________Box Brief:Healthy Shoulders Workshop Join us on Saturday, June 20th from... Read More

“Push Down”For Time:100 Meter Lunge 50 Alternating Hang Dumbbell Snatches (50/35) (35/25) (25/15)30 Burpees _______________________________________________________________ Box Brief:Weightlifting Class Returns This Sunday We’re excited to bring back... Read More

“To Tired Too Quit”3 Rounds: teams of 22 Minutes – Bike for Calories2 Minutes – Sit-ups 2 Minutes – Double Unders _______________________________________________________________________________Box Brief:Bring a Friend Day... Read More