WOD

STRENGTH: Every 30sec for 7min: 1 Squat Snatch (Try to increase weight every round) METCON: 5 Rounds of: 3min AMRAP of: 18/14cal Bike 14 Hang... Read More

STRENGTH: 12min EMOM of: 2 Weighted Pull Ups 2 Back Squats METCON: 6 Rounds of: 400m Run (20cal Treadmill) 2 Rounds of “Cindy” 1min Rest... Read More

**This Friday we REOPEN** *Full Class Schedule* *Only schedule change is night classes will now be 4pm, 5pm and 6pm instead of 4:30pm, 5:30pm and... Read More

STRENGTH: 10…8…6…4 of: Shoulder Press Bench Dip METCON: 3 Rounds of: 21 HSPU…(2)45’s 21/16cal Bike 21 Toes to Bar 21 KB Swings…70/53 1min Rest For... Read More

**CLASSES BEGIN FRIDAY 6/26** STRENGTH: Every 2min for 6min: 10 Chin Ups 10 DB Sit Ups METCON: 6 Rounds of: 3min AMRAP of: 18 Super... Read More

6min AMRAP Bike 1min Rest 6min AMRAP of: 5 chins 7 hr push ups 9 Goblet Squats…70/53 1min Rest 6min AMRAP Ski 1min Rest 6min... Read More

34…27…21…15…9 of: Bike Cals Strict Shoulder Press…115/75 (30m Sled Push…270/225 after each set) For Time

STRENGTH: 5min EMOM of: 3 Front Squats Then: 5min EMOM of: 5 Shoulder Press METCON: 4 Rounds of: 4min AMRAP of: 11cal Run 11 HR... Read More

STRENGTH: Take 6mins to work up to the heaviest DB snatch Then: Take 4mins to establish the heaviest chin up METCON: 4 Rounds of: 21/15cal... Read More

BENCHMARK: 600m Row for time METCON: 2 Rounds of: 7 Wall Walks 14 High Wall Balls…20/14…12/11 30m Sled Push…90/45 7 Burpee onto plate 14 Strict... Read More