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Strength: Clean – 20 minutes to establish a heavy double Then, 6 rounds for max reps of: Hang Power Clean (115/75lb) – one minute Push-Jerks (same barbell) – one minute Rest one [...]

Deadlift – establish a new 3-rep max Then, for time – 21-15-9 of: Deadlifts (at body weight) Hand-release push-ups Perform a 400m run after each round

“Fran” 21-15-9, for time of: Thrusters (95/65lb) Pull-ups To see your score from the last time we did this WOD, click here.

Please remember that there is only one class today – 9:30am. We are closed on Tuesday, January 1st and resume with normal class times on Wednesday, January 2. Also – we are closed on [...]

Strength: 20 minutes to establish a 5-rep Squat Then, 3 rounds of: 1 minute KB swing for max reps (24/16k) 1 minute single-arm G2OH with DB for max reps (35+/20+) 1 minute sit-ups for max reps 1 [...]

Strength: 2″ Deficit Deadlift – work percentages off your 3-rep max – perform 3 reps at 70%, 3 reps at 75%, 3 reps @ 80% Then, 15 minute AMRAP of: 4 Handstand Push-ups 8 Wall [...]

“Hammer” U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th [...]

For Wednesday we will have only one class at 9:30am. Normal schedule resumes Thursday. Partner-up and count all rounds and reps. Proceed through each station for a 4-minute AMRAP. Rest 1 minute [...]

Please remember that for December 24 we will have only one class at 9:30am. In the style of the 12-Days of Christmas song, for time: 1 Pull-up 2 Box jumps (24/20″) 3 Jumping jax 4 Push-ups [...]

Each partner completes all reps before going to the next round 21-18-15-12-9-6-3 Ground to Overhead with Plate (45, 25lb) At the end of each round of G2OH: 5 Burpees + 10 Toes 2 Bar (CFNE) [...]