WOD

Every 4:00 for 3 Sets:2 Pause Front Squats (:2 down) + Max Back Squats (:2 down)“Progressive”3 Sets:200 Meter Run15 Russian Kettlebell Swings (53/36)24/20 Calorie Row12... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- 5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Box Brief:Our... Read More

3 Sets:6-8 Supinated Strict Pullup (:2 down)12-15 Dual Dumbbell Bicep Curl (:2 down)8-12 Pike Strict Handstand Push Up (:2 down)Rest 90 Seconds 3 Sets:6-8/side Alternating... Read More

“Zone Out”20 Minute AMRAP:Max MetersEvery 4:00 starting at 0:00 complete 30 Sit-ups Box Brief:Apollo Games is on Saturday!!!! Remind your classes each day to come... Read More

“Vegas Strong”For Time: teams of 2Buy In – 91 Power snatch (75/55)10 Rounds:200 Meter team run1 Rope climb17 Thrusters (75/55)Cash Out – 58 Synchronized burpees... Read More

Every 4:00 for 3 Sets:2 Reps of 1 ¼ Front Squats (:2 down) + Max Back Squats (:2 down)“Trendy”3 Sets:18/15 Calorie Row12 Dual KB Front... Read More

“Finish Him”20 Minute AMRAP:400 Meter Run5 Deadlifts (275/205) (225/155) (185/135)10 V-Ups20 Wall Balls (20/14) Recipe of the Week:

3 Sets:6-8 Strict Pull Ups (:2 down)12-15 Zottman Curls (:2 down)8-12 Yoga Push Ups (:2 down)Rest 90 Seconds-then- 3 Sets:8-12 Deficit Push Ups (:2 down)10-12... Read More

“More Slowly”2 Rounds:5 Minutes – Row for Meters5 Minutes – Run for Meters Box Brief:Bring A Friend Day is on Thursday. Comp Class is on Saturday... Read More

Every 4:00 for 3 Sets:3 Pause Front Squats (:2 down) + Max Back Squats (:2 down) “Schematics”3 Sets:24/20 Calorie Row10 Kettlebell Front Rack Walking Lunges... Read More