Winter Schedule is Saturday at 10:30 am!  Read More

Strength/Skill Warm Up: 3 x or 5:00 5 pull-ups or 6 monkey hangs => 10 squats => 50-meter run Skill: Wall Ball Kettle Bell Swing WOD: AMRAP in 12 Minutes 15 kettlebell swings, 24kg/16kg 15 wall ball shots, 20#/14# 15 burpees Additional: MobilityRead More

Strength/Skill Warm Up: 3 Rds or 5:00 50m Run=>KB Swing=>Agility Ladder=>Hurdle Jump=>10 Sit Ups Skill: Back Squat Lateral Stick Jump WOD:  21-15-9 For Time: Back Squat Lateral Stick Jump Additional: Weekly Challenges MobilityRead More

Strength/Skill Warm Up: 5:00 3 cartwheels => precision jump => 5 strict pull-ups (4 monkey hangs) => 10 one-legged side-to-side hops => 100-meter run Skill: Double Unders Sit Ups WOD: “Annie”50-40-30-20-10 For TIme: Double Unders Sit Ups Additional: Weekly Challenges MobilityRead More

Strength/Skill Warm Up: 3 broad jumps => 2 forward rolls => 50-meter high-knee skip => 10 squats => 50-meter carioca Skill: Deadlift Bupree WOD: 3 Rds For Time: 15 Deadlift 15 Burpees Additional: Weekly Challenges MobilityRead More

Strength/Skill Warm Up: 3 Rds or 5 Minutes 3 Cartwheels=>5 Box Jumps=>2 Forward Rolls =>50m Run Skill: Rope Climb Bupree Box Jump WOD:  With a Partner Perform AMRAP in 10 Minutes 1 Rope Climb (10 Supine Row) AMRAP Burpee Box Jumps Additional: MobilityRead More

Strength/Skill: Warm Up: 3 Rds Agility Ladder=>50m Sprint=>5 Burpee=>10 Sit Ups Skill: Thruster KB Swing WOD: AMRAP in Given Minutes 1 Thruster 1 KB Swing 2 Thruster 2 KB Swing 3 Thruster 3 KB Swing ….. ect. Additional: Weekly Challenges MobilityRead More

Strength/Skill: Warm Up: 3 x or 5:00 Bear crawl => 50-meter sprint => 8 side-to-side hops over hurdle => 6 tuck jumps Skill: DB Snatch Wall Climb WOD: AMRAP in Given Time: 3 Wall Climbs 6 DB Snatch ea Additional: Weekly Challenges MobilityRead More

Strength/Skill: Warm Up: AMRAP in 3 minutes 35-meter run => 5 burpees => 35-meter back pedal => 5 burpees Skill: Pull Ups Deadlifts WOD: 4 rounds 6 deadlifts 9 pull-ups 12 Wall Ball 100m Run Additional: Weekly Challenges MobilityRead More

Strength/Skill: Warm Up: 2 x 3 forward rolls => 35 M plank walk => 5 handstand attempts Skill: Hang Clean WOD: 4 Rds For Time: 5 Hang Clean 100 Yrd Sprint 1 Rope Climb (Supine Row) 100 Yrd Sprint Additional: Weekly Challenges MobilityRead More