WOD

Front Squats4 x 2 @ 82% with 2-3 second pause at the bottom Core Finisher4 Sets:10 Kettlebell Leg Lift Overs (each side)10 Tall Plank Kettlebell... Read More

“Back to Work”15 Minute AMRAP:8 Deadlifts (95/65)8 Hang Squat Cleans (95/65)8 Shoulder to Overhead (95/65)50 Double Unders-then-5 Minute Clock:Find 1 rep max Clean & Jerk... Read More

Front Squat5 x 3 @ 75% with 3-4 second pause at the bottom “Annie”50 – 40 – 30 – 20 – 10Double UndersSit-ups Box Brief:Monday,... Read More

“Avalanche”For Time:50 Burpee Box Jump Overs (24/20)40 Dual Dumbbell Push Jerks (50/35)30 Single Dumbbell Step-ups (50/35)20 Strict Pull-ups1000 Meter Run Meme of the Week:

Back Squat4 x 2 @ 82% with 2-3 second pause at the bottom Every 2:00 for 8 Sets3 Clean & Jerks Box Brief:Monday, January 1st... Read More

“EMOM-Umental”20 Minute Clock:Minute 1 – 3 Muscle-ups + 6 Toes to BarMinute 2 – 2 Unbroken Sets of Snatch + Hang Snatch (135/95)Minute 3 –... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Recipe of the Week:Here is a great slow cook recipe! Give it a shot in the near future!

“Ontario”20 Minute AMRAP: teams of 312/9 Calorie Row7 Power Cleans (155/105)1 Rope Climb Meme of the Week:

6 Sets:3 Deadlifts (heavy)5 Tall Box Jumps10/8 Calorie SprintRest 3 Minutes between sets Christmas Schedule:Saturday, December 23rd – 8:30 & 9:30Monday, December 25th – Christmas... Read More

5 Sets:2 Push Press + 2 Push Jerk “Run, Sit, Press”5 Rounds:200 Meter Run30 Sit-ups15 Shoulder to Overhead (115/85) Question of the Week:What’s a fun... Read More