WOD

“Tabatman”8 Rounds (each) 20 Seconds On, 10 Seconds OffLungesDouble UndersHand Release Push-upsBike for CaloriesRing Rows Meme of the Week:

Dead Stop Deadlift5 x 5 3 Rounds:1:00 Kettlebell Front Rack MarchesNutrition of the Week:Goals are great, but let’s talk about systems. When you walk into... Read More

“Flair”21 Minute AMRAP: teams of 3Partner A – 500/400 Meter RowPartner B & C – AMRAP20 Burpees40 Alternating Dumbbell Snatches (50/35) Question of the Week:Would... Read More

Floor Seated Dumbbell Press3 x 10“Vroom”21 – 15 – 9Push Jerk (115/85)Toes to Bar Quote of the Week:“If you think lifting is dangerous, try being... Read More

Meter Challenge.Who’s ready for a friendly competition? This Friday’s class workout we are having a Meter Challenge between Men and Women. The Women were the... Read More

“Home Run”5 Rounds:10 Ring Dips10 Kettlebell Swings (53/36)15 Weighted Sit-ups (20/14) Rest 3-Minutes 5 Rounds:10 Push-ups10 Kettlebell Swings (53/36)15 Sit-ups Meme of the Week:

“Hot Potato”20 Minute AMRAP: teams of 2Partner A – 200 Meter Run Partner B – 3 Cleans (185/125) 6 Pull-ups 30 Double Unders Nutrition of... Read More

5 Rounds Not for Time:3 Front Squats5 Negative Strict Toes to Bar:20 Bike Sprint Question of the Week:What your favorite type of cardio? Box Brief:Meter... Read More

“Fight Gone Bad”3 Rounds:1 Minute – Wall Balls (20/14)1 Minute – Sumo Deadlift High Pull (75/55)1 Minute – Box Jumps (20)1 Minute – Push Press... Read More

“Summit”For Time:5 Deadlifts (315/220)10 Bar Muscle-ups20 Burpees Over the Bar40 Wall Balls (20/14)5 Rope Climbs40 Wall Balls20 Burpees Over the Bar10 Bar Muscle-ups5 Deadlifts Recipe... Read More