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Strength: 15 minutes to establish a one rep max Front Squat + Push-Jerk from the rack. The front squats will not be maximal; we are working the transition from clean to jerk. Then – [...]

“Team America” In teams of two complete: 100 KBS 24/16kg 50 Burpees 30 T2B 10 Snatches (any style) 30 T2B 50 Burpees 100 Partner Wall Balls 20/14# For time (record your snatch weight) Complete [...]

Please note that there will only be on WOD on Saturday. It will be held at 9:30am. Strength: Deadlift 3-3-3, working up to a heavy set of 3 Then, “Diane:” 21-15-9 for time of: [...]

Strength: Hang clean – practice catching the bar low – skill work or work to a heavy single. Then AMRAP 15 minutes of: 15 Box jumps (24/20″) 10 Cleans (135/85lb) 10/10 KB cleans [...]

On July 4 we will have one WOD at 10am. To celebrate our independence we will be doing a hero WOD to remember our heroes that are out there to protect our independence every day. Todays WOD is in [...]

Strength: Strict press – establish a max set of 5 Then, Push-press – establish a max set of 5 ——— Then, 5 rounds for time of: 15 Deadlifts (135/85lb) 1 Hang power [...]

Strength: Squat – warm up, then perform a three rep max set (try to add 5 to 10 lbs to your last 3 rep max). Then, drop 10% and perform three more reps. Drop 10% again for your last three [...]

Partner up. Complete each task before moving onto the next. 400m walk with plate locked overhead (45/25lb). Walk together. Whenever you need to put the plate down from overhead, stop forward [...]

Strength: Deadlift Friday! Determine your target weight for a heavy set of 5. Then perform limited reps, bumping the weight each time to get to your target weight: 5-3-2-1-1-5 (the last set of 5 [...]

Today marks the anniversary of Operation Red Wings, as such we are doing “Murph.” Please allow 10 minutes to warm up prior to the scheduled class time as this WOD can take some time. [...]