WOD

“Hat Trick”3, 5 Minute AMRAPs:500/400 Meter Row30 Wall Balls (20/14)15 Pull-ups5-Minute Rest Box Brief:We have a limited afternoon schedule tomorrow. The last class will be... Read More

Deadlift3 @ 70% of 1RM3 @ 80%3+ @ 90% “Ramp”1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 –... Read More

“Burgers & Fries”5 Rounds::30 Burpees:30 Rest:30 Russian Twist (36/24):30 Rest:30 Rope Climbs:30 Rest Meme of the Week:

“Sake Bomb”20 Minute EMOM:Minute 1 – 1 SnatchMinute 2 – 200 Meter Run Nutrition of the Week:Gearing up for a healthy new year!We made it... Read More

Strict Press3 @ 70% of 1RM3 @ 80%3+ @ 90% “Under the Bridge”5 Rounds:10 Front Squats (155/105)15 Ring Dips50 Double Unders Question of the Week:What... Read More

“Open WOD 18.1”20 Minute AMRAP:8 Toes to Bar10 Dumbbell Hang Clean & Jerks (50/35)14/12 Calorie Row Quote of the Week:“When we love, we always strive... Read More

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

Overhead SquatBuild to a heavy 3 10 Rounds::30 Plank:30 Rest Meme of the Week:

“Atomic MOM”20 Minute EMOM:Minute 1 – 1 Clean & JerkMinute 2 – 15/12 Calorie Row Box Brief:Congrats to Justin for being the January Member of... Read More

Strict Press5 @ 65% of 1RM5 @ 75%5+ @ 85% “Now and Ten”10 Minute AMRAP:40 Double Unders10 Inverted Burpees Box Brief:This Saturday at 11am is... Read More