WOD

“Party City”20 Minute AMRAP:10 Hang Power Snatches (95/65)200 Meter Run30 Sit-ups4 Rope Climbs50 Double Unders Box Brief:Summer programs are here! Starting June 3rd, we are... Read More

Back SquatsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 3 Bench PressBuild to a heavy set of 2Then5... Read More

“Lawn Mower”10 Rounds:10 Push Press (95/65)5 Burpee Pull-ups 5 Sets:Max Pull-up Negatives (3 seconds down) Quote of the Week:“The groundwork for all happiness is good... Read More

“Grunt Work”For Time:800 Meter Run3000/2100 lbs Clean800 Meter Run2000/1400 lbs Clean800 Meter Run1000/700 lbs Clean Recipe of the Week:Variety is king in the kitchen! Try... Read More

“Fly Away”16 Minute AMRAP:4 Shuttle Runs8 V-Ups12 Box Jumps (24/20)16 Alternating Hang Dumbbell Snatches (50/35) 4 Sets:Max Pull-up Negatives (3 seconds down) Meme of the... Read More

Dead Stop DeadliftsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 Bench PressBuild to a heavy set of... Read More

“Archive”For Time:50/45 Calorie Row40 Burpees30 Handstand Push-ups100 Double Unders10 Bar Muscle-ups100 Double Unders30 Handstand Push-ups40 Burpees50/45 Calories Row Box Brief:Summer programs are here! Starting June... Read More

Back SquatsBuild to a heavy set of 3–Then–5 Reps @ 90% of you heaviest set of 3 “I’ll Never Let Go”7 Minute Ladder: 3/3, 6/6,... Read More

“Learner’s Permit”15 Minute AMRAP:5 Power Cleans (155/105)10 Toes to Bar15 Air Squats 3 Sets:Max Pull-up Negatives (3 seconds down) Recipe of the Week:Have you ever... Read More

“Bonfire”5 Rounds: teams of 41 Minute Row for Calories1 Minute Double Unders1 Minute Burpees1 Minute Rope Climbs1 Minute Rest Meme of the Week: