WOD

BUILDER: 12…9…6 of: Strict Pull Ups S Arm DB Row Barbell Curl METCON: 3 Rounds of: 30/24cal Row 25 HSPU…45’s 400m Run 1min Rest For... Read More

OLYMPIC: 3×2 Below the knee Clean Pull 5×1 Clean n Jerk METCON: 5…4…3…2…1 of: “CINDY” Rounds (7 Clean n Jerks after each round…165/115) For Time... Read More

***YOGA this Sunday 10:45am***BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 16min AMRAP of: 200m Farmers Carry 7 Wall Walks 14 DB Burpees... Read More

***YOGA this Sunday 10:45am***OLYMPIC: 3×2 Below the knee Snatch Pull 5×1 Snatch METCON: 6 Rounds of: :45sec AMRAP of Ski Calories 1:15min Rest Then: 6... Read More

***YOGA this Sunday 10:45am***CORE VALUES: 4 Rounds of: 1min Rt Side Plank 1min Lf Side Plank 20 DB Sit Ups (12min Time Cap) METCON: 10... Read More

***YOGA this Sunday 10:45am***Every 8min For 24min: (4) 40’ Rope Sled Drag…315/225 30 Goblet Squats…70/53 20 KB Swings…70/53 For Slowest Round

OLYMPIC: 5×2 Power Snatch 5×2 Power Clean ZONE 2: 0:00-24min: 5,000/4,000m Row 24min- 48min: 4,000/3,200m Ski For Recovery **YOGA 10:45am**

This week we will be transitioning away from the pure strength that we were previously doing with Wendler’s 5…3…1. Before we begin another strength cycle... Read More

BUILDER: 15…12…9 of: Strict Pull Ups Bent Over BB Row DB Curls DB Lateral Raise METCON: 800m Run Then: 3 Rounds of: 20 Pull Ups... Read More

OLYMPIC: 7×2 Snatch Complex (1 below the knee, 1 above the knee, 1 Snatch) METCON: Every 3min for 21min: 15/12cal Bike 2 Sandbag Cleans…150/100 10m... Read More