WOD

“Splinter”5, 4 Minute AMRAPs:30/24 Calorie Row20 Shuttle RunsMax Burpee Pull-ups4-Minute Rest Question of the Week:What’s your favorite thing about the Super Bowl?

Back SquatBuild to a heavy single “Hot Seat”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 –... Read More

“Fleetwood”30 – 20 – 10Overhead Squat (95/65)Box Jumps (24/20)Toes to BarCash Out50 BurpeesRecipe of the Week:Here is another great recipe to add to your collection!

“Static Shock 2”22 Minute AMRAP: teams of 21500/1200 Meter Row100 Sit-ups + Side Plank70 Alternating Hang Dumbbell Snatches (50/35) + Dip Hold Meme of of... Read More

CleanBuild to a heavy single “Clorox”20 Minute AMRAP:200 Meter Run3 Cleans Box Brief:Save the Date! Join us for our first ever BBQ & Benchmark event... Read More

“Big Mac”For Time:800 Meter Row-then-10 Rounds:5 Shoulder to Overhead (115/85)30 Double Unders-then-800 Meter Row Question of the Week:What are you most excited to do this... Read More

Concentric Front Squats5 x 4 @ 70% “Daredevil”For Reps:3 Minutes – Pull-ups3 Minutes – Push-ups3 Minutes – Sit-ups 3 Minutes – Air Squats Quote of... Read More

“Open WOD 17.4”13 Minute AMRAP:55 Deadlifts (225/155)55 Wallballs (20/14)55 Calorie Row55 Handstand Push-ups Recipe of the Week:This week’s recipe looks to ne a good one!... Read More

“A-train”30 Rounds: teams of 34 Shuttle Runs6 Burpees8 Box Jumps (24/20) Meme of the Week:

Concentric Front Squats4 x 3 @ 78% 4 Sets:5-10 Strict Toes to Bar10 Back Extensions:30 Front Rack Kettlebell March Box Brief:Bring A Friend Day is... Read More