WOD

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Our scheduleThursday – Goat Day  Friday –... Read More

“Open WOD 24.1”For Time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral... Read More

“Open WOD 24.1”For Time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow Rocks Meme of... Read More

“Regal Rumble”20 Minute AMRAP: teams of 3Partner A – 250/200 Meter RowPartner B – Weighted Sit-ups (20/14)Partner C – Ring Dips Box Brief:Our scheduleThursday – Goat... Read More

“Creed”5 Rounds:3 Muscle-ups6 Power Cleans (185/135)150 Meter Run Question of the Week:What is your favorite form of cardio?

Bench Press5 x 5 “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“In any given moment we... Read More

“Open WOD 22.1”15 Minute AMRAP:3 Wall Walks12 Dumbbell Snatches (50/35)15 Box Jump Overs (24/20) Recipe of the Week:Check out the video below for a great... Read More

“Hearty Meal”3 Rounds: teams of 2250 Meter RowMax Push-ups250 Meter RowMax Ring Rows250 Meter RowMax V-Ups Meme of the Week:

Back Squat3 x 5 “February Crazies”8 Minute Ladder:Goblet Squats (5/20/15/20/25/etc.) (53/36)Shuttle Runs Box Brief:Bring A Friend Day is on Thursday.