WOD

3 Sets:6-8 Strict Pull Ups (:2 down)12-15 Zottman Curls (:2 down)8-12 Yoga Push Ups (:2 down)Rest 90 Seconds-then- 3 Sets:8-12 Deficit Push Ups (:2 down)10-12... Read More

“More Slowly”2 Rounds:5 Minutes – Row for Meters5 Minutes – Run for Meters Box Brief:Bring A Friend Day is on Thursday. Comp Class is on Saturday... Read More

Every 4:00 for 3 Sets:3 Pause Front Squats (:2 down) + Max Back Squats (:2 down) “Schematics”3 Sets:24/20 Calorie Row10 Kettlebell Front Rack Walking Lunges... Read More

“Five O’clock Somewhere”5 Minute AMRAP:50 Double Unders15 Dumbbell Push Press (50s/35s)15 Pull-ups5 Minute Rest 5 Minute AMRAP:50 Double Unders15 Dumbbell Push Press (50s/35s)10 Chest to... Read More

“Cooler Weather”For Time:Buy In – 400 Meter Run 10 Rounds:3 Power Cleans (165/115)6 Box Jumps (30/24)-then-Cash Out – 400 Meter Run Recipe of the Week:Here... Read More

3 Sets:6-8 Supinated Strict Pullup (:2 down)12-15 Dual Dumbbell Bicep Curl (:2 down)8-12 Yoga Push-Ups (:2 down)Rest 90 Seconds -then- 3 Sets:6-8/side Alternating Dumbbell Bench... Read More

“Slow Down”25 Minute AMRAP: teams of 2Partner A – Row for MetersPartner B – AMRAP30 Sit-ups20 Meter Front Rack Carry Box Brief:Comp Class is on... Read More

Every 5:00 for 3 Sets:3 Front Squats (:2 down) + Max Back Squats (:2 down)“Rewire”3 Sets:21/18 Calorie Row15 Goblet Squats (:3 down) (53/36)21/18 Calorie Row20... Read More

“Theoden”20 Minute AMRAP:200 Meter Run15 Toes to bar10 Devils Press (35s/25s)5 Shoulder to Overhead (heavy)Quote of the Week:“Winners never quit and quitters never win.”Vince Lombardi... Read More

Front SquatBuild to a heavy single Bench PressBuild to a heavy single Strict Pull-upsPerform 1 max setRecipe of the Week:Chicken is the theme this month!... Read More