Strength/Skill:  3 Sets: Russian Step Ups x 8-10 ea Partner Assisted Hamstring Drops x 15-20  WOD:  AMRAP in 12 Minutes: 400 Meter Run 5 Deadlift (For Load) Additional: MobilityRead More

WOD: With a partner complete: 150 Double Unders  30-25-20 Sumo deadift High Pull Wall Ball Push Press Weighted Sit up Finish with 150 Double Unders   Additional: MobilityRead More

Strength/Skill: 3 Sets: Barbell Bent Over Row x 10 Rope Climb x 3 Kelsey’s B-Day WOD: 3 Rds For Time: 800 Meter Run 10 Thrusters 135/95 25 Box Jump Additional: MobilityRead More

Strength/Skill: Power Snatch 3-3-3 Snatch Balance 2-2-2 Overhead Squat 1-1-1 Scott’s B-Day WOD: For Time: 4 Snatch Complex 39 Pull Ups 3 Snatch Complex 39 Double Unders 2 Snatch Complex 39 Pull Ups 1 Snatch Complex 39 Double Unders *Snatch Complex = 1 Power Snatch, 1 Snatch Balance, 1 Overhead Squat, 1 Full Snatch Additional:...Read More

Strength/Skill: 3 Sets: 3 Position Bench Press x 8-10 ea 25 Double Unders Rest 2 minute WOD: For Reps: 30 Seconds KB Swings 30 Seconds Burpee Rest 30 Seconds 1 Minute KB Swings 1 Minutes Burpee Rest 1 Minute 2 Minute KB Swings 2 Minute Burpee Additional: MobilityRead More

Reminder Saturday Classes and Sunday Open Gym is cancelled this week.  This doesn’t mean you get to rest all weekend!!!  Pick a travel WOD to perform and hit it hard, there’s a long list of WODs so have your pick. Read More

Strength/Skill: Pose Running Drills WOD: Benchmark Friday!!! Additional: MobilityRead More

Strength/Skill: 4 Sets: Clean Pull 1.1.1.1 (Rest 10 Seconds between Reps Seated Box Jump x 6-8 WOD: Again Faster WOD 4 AMRAP in 7 Minutes 2 Muscle Ups 2 Deadlifts 335/225 Additional:  MobilityRead More

Strength/Skill:  3 Sets KB “Taters” x 10 Side Plank Reverse Fly x 20 ea TWYL x 12 ea   WOD: Again Faster Competition WOD 3 21-15-9 Back Squat 185/135 KB Swing 55/35 *Bar Must be taken from the ground. Additional:  MobilityRead More

Strength/Skill: For 15 Minutes Perform: Minutes 1-5 Perform 3 Power Snatch Minutes 6-10 Perform 3 Hang Power Snatch Minutes 11-15 Perform 3 Hang Squat Snatch WOD: “Again Faster Competition” WOD 2 AMRAP in 8 Minutes 3 Snatch Complex 125/85 3 Wall Climbs *1 Rep Snatch Complex consists of 1 power snatch, 1 hang power snatch,...Read More