WOD

“Jordan”23 Minute AMRAP:500/400 Meter Row40 Double Unders30 Dumbbell Snatches (50/35)20 Dumbbell Step-ups (50/35)10 Strict Handstand Push-ups Recipe of the Week:Here is a very macro friendly... Read More

“Sandcastles”5 Minute AMRAP at each station: teams of 4Calorie BikeRope Climbs100 Meter SprintSled Push (90/45) Meme of the Week:

Every 2:00 for 5 Sets:Power Clean + Hang Power Clean + Push Jerk“Power Ranger”For Time:5 Burpee Box Jump Overs (24/20)1 Clean & Jerk (205/145)5 Burpee... Read More

Back Squats5 x 5 “ABnihilation”10 Minute AMRAP:30 Sit-ups20 Lunges (53/36)10 Toes to Bar Box Brief:Yoga this Sunday at 4pm If your body’s feeling tight, your... Read More

“Snowball”12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Deficit Push-ups (45s/25s)Ring... Read More

“New Jersey”8 Minute AMRAP:2 Bar Muscle-ups4 Push Press (115/85)6 Box Jumps (24/20)4 Minute Rest 8 Minute AMRAP:1 Ring Muscle-up2 Push Jerk (155/105)3 Box Jumps (30/20)... Read More

“Three’s Company”18 Minute AMRAP: teams of 3Partner A – 200 Meter RunPartner B – Kettlebell Swings (53/36)Partner C – Plank Meme of the Week:

Front Squats5 x 5 “Speedee”For Time:30 Calorie Row30 Wall Balls (30/20)5 Legless Rope Climbs Box Brief:Yoga class is on Sunday at 4pm. See you there!

“Droves”5 Minute EMOM:5 Clean & Jerks(touch and go)Increase load each minute as you are able.1-Minute Rest 5 Minute EMOM:3 Clean & Jerks (touch and go)Increase... Read More

“Christmas in July”For Time:10 Chest to Bar Pull-ups50 Double Unders20 Burpees400 Meter Run100 Meter Lunge Box Brief:Weightlifting class is back this Sunday, led by our... Read More