WOD

“Year 1”21 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 30 Double Unders + 15 Sit-upsMinute 3 – 6 Power Cleans (165/115) Box Brief:Comp... Read More

Back SquatBuild to a heavy singleThen5 Reps @ 80% of you heaviest single “Escape Room”8 Minute AMRAP:10 Kettlebell Push Press (Arm 1) (53/36)10 Meter Single... Read More

Dead Stop DeadliftsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 2 “Phoenix”3 Rounds:800 Meter Run100 reps total Kettlebell... Read More

“Game Show”22 Minute AMRAP: teams of 2Ring Dips = 1 pointBox Jumps = 1 pointToes to Bar = 1 pointCalorie Row = 1 pointCalorie Bike... Read More

“Party City”20 Minute AMRAP:10 Hang Power Snatches (95/65)200 Meter Run30 Sit-ups4 Rope Climbs50 Double Unders Box Brief:Summer programs are here! Starting June 3rd, we are... Read More

Back SquatsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 3 Bench PressBuild to a heavy set of 2Then5... Read More

“Lawn Mower”10 Rounds:10 Push Press (95/65)5 Burpee Pull-ups 5 Sets:Max Pull-up Negatives (3 seconds down) Quote of the Week:“The groundwork for all happiness is good... Read More

“Grunt Work”For Time:800 Meter Run3000/2100 lbs Clean800 Meter Run2000/1400 lbs Clean800 Meter Run1000/700 lbs Clean Recipe of the Week:Variety is king in the kitchen! Try... Read More

“Fly Away”16 Minute AMRAP:4 Shuttle Runs8 V-Ups12 Box Jumps (24/20)16 Alternating Hang Dumbbell Snatches (50/35) 4 Sets:Max Pull-up Negatives (3 seconds down) Meme of the... Read More

Dead Stop DeadliftsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 Bench PressBuild to a heavy set of... Read More