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For time: Ten rounds of “Cindy – 5 Pull-ups, 10 Push-ups (games standard, pick up hands at bottom), 15 Squats Then 21-15-9 of: Power cleans (135/95#), Knees to elbows Then run 1 mile

“FGB Paragon” 3 or 5 rounds of 5 min of work and one minute of rest in a “Fight Gone Bad” format KB Swings Abmat/GHD sit-ups DB Thrusters Cleans Burpees     [...]

Susan’s Birthday WOD “Mile in the Middle” 3 Rounds 10/10 One arm kettlebell swings 10 Wall balls 1 Mile run 3 Rounds 10/10 One arm kettlebell swings 10 Wall balls     [...]

Strength/Skill: Power Cleans – form over weight – 5×5 Then, as many rounds as possible in 20 minutes of: 5 Power cleans (155/105 lb) 5 Box jumps (30/24″) 20m Lunge with [...]

Strength: Front squat 5-3-3-3-3 Then, AMRAP in 15 minutes: 100m Sprint 15 Push-ups (game standard – with release at bottom) 20 Sit-ups 100m Sprint 15 GHD back extensions 20 Squats

Skill focus: Perfecting your squat Strength: Overhead squat – for form not weight Then, 21-15-9 for time: Overhead squats (95/65 lb.) Burpees             [...]

Please join us on Independence Day for a Hero WOD honoring one of our fallen heroes Joshua Thomas Harris. We will begin at  10am with a moment of silence and a bagpipe tune to reflect on what [...]

“McFlurry” Run 400m 21 Power Cleans (95/65) 21 Thrusters (95/65) 21 Pull ups Run 400m 15 Power Cleans (95/65) 15 Thrusters (95/65) 15 Pull ups Run 400m 9 Power Cleans (95/65) 9 [...]

“The Bear” 7 reps of the bear complex – 5 rounds: power clean, front squat, push press, back squat, push press. Do not let go of the bar at any time. You can rest in any position EXCEPT for [...]

After warming up, take 10 minutes and practice what you suck at: double-unders, kipping pull-ups, handstand holds… etc. You know what it is you need to work on! Then “Just Add [...]