WOD

“Ten Can”10, 1 Minute Clocks:15/12 Calorie Row (T1 12/10) (T2 10/8)Max Burpees1-Minute Rest Box Brief:We have a reduced schedule for Halloween. Our last class on... Read More

“Swing, Climb, Run”50 – 40 – 30 – 20 – 10Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)1 – 2 – 3 – 4 –... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Quote of the Week:“The only person you are destined to become is the person you decide to be.”Ralph... Read More

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

“Growing Pains”19 Minute AMRAP:5 Front Squats (155/105)10 Dumbbell Suitcase Step-ups (50s/35s) (20)200 Meter Run Meme of the Week:

“Payphone”25 Minute AMRAP: teams of 3Partner A – Row for MetersPartners B & C – AMRAP30 Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)60 Sit-ups... Read More

“Fire Storm”22 Minute AMRAP:Buy In – 1 Mile Run-then-2 Ring Muscle-ups4 Power Cleans (185/130)6 Bar Facing Burpees Box Brief:Bring A Friend Day is on Thursday!

Every 4:00 for 3 Sets:1 Pause Front Squats (:2 down) + Max Back Squats (:2 down) “Allegiant”For Time:30 Dumbbell Suitcase Walking Lunges (50/35)50/40 Calorie Row20... Read More

“Fright Night”5 Rounds:20 Wall Balls (20/14)15 Box Jumps (24/20)10 Toes to Bar5 Deadlifts (315/225) Recipe of the Week:Have fun with this one it’s delicious!

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