WOD

Strength: Every 2min for 6mins: 7 Back Squats 7 Back Step Lunges 7 Single Leg DB Deadlift (each leg) Metcon: 5 Rounds of: 2min AMRAP... Read More

Strength: Every 2min for 6min: 6 Bent Over Barbell Rows 6 Chin Ups 6 DB Curls 6 Med Ball Knees to chest Metcon: 35 Toes... Read More

666 Calories For Time (50min Time Cap) *Starting with and every 5min rotate between Bike, Ski Erg and Treadmill until you reach a total of... Read More

***10:00am CLASS ONLY TODAY*** This workout is a special one that honors a fallen American hero Sgt. James Fordyce. James Fordyce is the cousin and... Read More

Strength: Every 2min for 8min: 7 Barbell Bent Over Row 7 S Arm DB Row 7 Hammer Curl Metcon: 6 Rounds of: 2min AMRAP of:... Read More

Strength: Take 12mins to work up to a heavy complex of: 3 Power Snatch 2 Hang Squat Snatch Metcon: 18 Snatches…135/95 21cal Bike 1min Rest... Read More

Auxiliary: 3 Rounds of: 25 Barbell Sit Ups…45/35 15 Rt Side Hip Raises 15 Lf Side Hip Raises (10min Time Cap) Metcon: 60 G.I. Janes... Read More

Strength: Every 2min for 8min: 5 Bench Press… HEAVY 5 Weighted Dip… HEAVY 5 DB Skull Crusher Metcon: 21…15…9 of: Bench Press…135/75 Hang Clean n... Read More

Strength: Every 2min for 8min: 5 Deadlifts… HEAVY 5 DB Curl and Press… HEAVY 5 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of:... Read More

4 Rounds of: 1:20min AMRAP of: Row Cals :40sec Rest 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min AMRAP of: 8 KB Swing…70/53 8 Sit... Read More