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Please remember that we have only one class today – at 9:30am. See you there! Warm-up & Mobility: 15 Minutes WOD: Perform your reps like the song “12 Days of Christmas” [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4×3 (all sets at approx 75% of 1RM) Conditioning: For time 10-9-8-7… reps of – Deadlift (185/115lb) Front Squat (same [...]

Warm-up & Mobility: 15 Minutes Strength: 7×1 Power Snatch + 1 Hang Snatch + 1 OHS – 60 to 120 seconds between sets – increasing weight each set, climbing to as heavy as [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 3-3-3-3, increasing weight each set, last set should be approx 80-82% of 1RM Conditioning: For time – 21 Push Press (95/65 lb) 21 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk –  7 sets – 1 Power Clean + 1 Hang Clean + 1 Jerk, climbing in weight each set to heaviest possible), 60-120 sec rest [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time – 2 Rope Climb 15 Wall Ball (20/14lb) 200m Weighted Run 15 TTB 15 KB Swing (24/16k) 3 Rope Climb 20 Wall Ball 200m Weighted Run 20 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 7 sets – 1 Power Snatch + 1 Hang Snatch, climbing in weight each set to heaviest possible, 60-120 sec rest between sets Conditioning: For [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 3-3-3-3  –  increasing in weight each set – last set climbs to 80-82% of 1RM Conditioning: EMOM 12 min – Min 1: 100m max [...]

Ugly Holiday Sweater Party and Toys For Tots WOD will began at 1:00 pm! After everyone has completed the WOD that wants to we will have food from Christophes To Go but if you would like to bring [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 25 mins to establish 1RM Conditioning: 3 rounds for time of – 3 Power Clean (@ 65% of above) 3 Front Squat 3 Jerk 200m [...]