WOD

A. Push Press – 6 x 2 B. “Flash Flood”For Time:400 Meter Run30 Burpee Box Jumps (24/20)10 Bar Muscle-ups Box Brief:Thanksgiving Week Schedule We’ll be... Read More

“23andMe”23 Minute AMRAP:10 Hang Power Cleans (135/95)20 Wall Balls (20/14)30 Calorie Row40 Sit-ups50 Double Unders Box Brief:Thanksgiving Week Schedule We’ll be running a limited class... Read More

A. Chaos Strict Press – 5 x 3B. “Sprinter”3 Rounds:21 Chest to Bar Pull-ups 15 Hand Release Push-ups 9 Front Squats (135/95) (115/85) (95/65) Box... Read More

“Wonder Twins”5 Rounds: teams of 280 Double Unders50 Sit-ups20 Power Cleans (155/105) (135/95) (95/65) Box Brief:Bring a Friend Day is back this Thursday! Invite a... Read More

“Clocked In”2 Minute Clock:20 Hang Power Snatches (95/65) (75/55) (65/45)Max Row for Calories2-Minute Rest 2 Minute Clock:15 Hang Power Snatches (95/65)Max Row for Calories2-Minute Rest... Read More

“Head, Shoulders, Knees & Toes”10 Rounds: 30-Minute Time Cap200 Meter Run7 Toes to Bar7 Shoulder to Overhead (135/95) (115/85) (95/65) Box Brief:Bring a Friend Day... Read More

A. Romanian Deadlifts – 5 x 3B. “Cat Rescue”10 Minute Ladder: 1/2, 2/4, 3/6, etcBurpeesLunges (50/35) Box Brief:Bring a Friend Day is back this Thursday!... Read More

“Wood Plank”4 Rounds:200 Meter Run20 Box Jumps (24/20)-then-4 Rounds:200 Meter Run5 Bar Muscle-ups Box Brief:Apollo Games!Join us for a co-ed team competition with one male... Read More

“Two Town”2 Rounds: teams of 22 Minutes – Bike for Calories2 Minutes – Dual Dumbbell Push Press (35s/25s)2 Minutes – Lunge for Meters2 Minutes –... Read More

Every 90 Seconds for 21 Minutes:High Hang Clean + Hang Clean Box Brief:Apollo Games!Join us for a co-ed team competition with one male and one... Read More