WOD

Snatch High Pull5 x 2 Muscle Snatch5 x 2 Power SnatchFind a heavy single. Box Brief:Starting Monday, April 22nd, our evening class schedule will be... Read More

“Cindy Lou Who”22 Minute AMRAP:200 Meter Run5 Chest to Bar Pull-ups10 Dips15 Weighted Squats (53/36) Box Brief:The top 25% of competitors will compete in a... Read More

“Ingrid”10 Rounds:3 Snatches (135/95)3 Burpees Over the BarRecipe of the Week:We’re always looking for new ways to spice up our chicken. This Air-Fried Chicken Thigh... Read More

“Bread and Butter”Every 4:00 for 20:00500/400 Meter Row30 Partner Sit-ups (20/14)Max Push-ups Meme of the Week:

“Bobsled Time”20 – 15 – 10 – 5Front Rack Lunges (135/95)Knee to Elbows400 Meter Run After Each Set Box Brief:Bring A Friend Day is on... Read More

Strict Press5 x 3 @ 75% “Hateful Eight”8 Minute AMRAP:5 Single Arm Dumbbell Push Press (arm 1) (53/36)5 Single Arm Dumbbell Snatches (arm 1) (53/36)5... Read More

Back Squat5 x 3 @ 75% “Odd Duck”13 Minute AMRAP:5 Hang Power Cleans (135/95)7 Chest to Bar Pull-ups9 Deadlifts (135/95)11 Box Jump Overs (24/20) Quote... Read More

“Pringles”For Time:1000/900 Meter Row80 Wall Balls (20/14)60 Toes to Bar40 Handstand Push-ups200 Meter Farmers Carry (53s/36s) Recipe of the Week:Meal prep time! Give this Sheet... Read More

“Triple Double”30 Rounds: teams of 34 Burpees6 Shuttle Runs8 Double Kettlebell SwingsMeme of the Week:

5 Rounds Not for Time:3 Deadlifts10-20 GHD Sit-ups:15 Bike Sprint Box Brief:Alright, the Competition Class is happening! We hope all of you join us as... Read More