WOD

Strength: 6min EMOM of: 2 Shoulder Press 4 Lunges in place stepping back Metcon: 5 Rounds of: 21/15cal Row 18 DB S2OH 12 DB Box... Read More

Quick Hitter: 30 G.I. Janes For Time (5min Time Cap) Metcon: 6min AMRAP of: 80/60cal Ski – remainder of 6min Max Wall Balls 2min Rest... Read More

Strength: 5min EMOM of: 2 Snatch-Grip Deadlift (2sec pause at knee) 5min EMOM of: 2 Snatch Metcon: 3 Rounds of: 21 Snatches…95/65 200m Sled Push…45/25... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 15 Cal Row 15 KB Swing…70/53 15 Bench Press…135/95 3min Rest... Read More

Strength: 5…3…1 of: Back Squat Strict Pull Ups Metcon: 8min AMRAP of: 24cal Bike 12 Burpee Over Bar 2min Rest 8min AMRAP of: 24 Back... Read More

2 Rounds of: 65/50cal Ski 65/50cal Row 65/50cal Bike 800m Run For Time Congrats all those who put their fitness to the test yesterday at... Read More

**NO CLASSES TODAY** 7:45am- Volunteers Arrive 8:00am- Athlete Check In 8:30am- Athlete Briefing 9:00am- Heat 1 WOD 1 10:05am- Heat 1 WOD 2 11:10am- Heat... Read More

**NO CLASSES SATURDAY** Strength: 5mins to establish 1RM Snatch 5mins to establish 1RM Clean n Jerk Metcon: 30/20cal Ski 30 Snatches…135/95 (For TIME score 1)... Read More

**NO CLASSES ON SATURDAY** Auxiliary: 120 Sit Ups (EMOM of 20sec Plank) For Time (10min Time Cap) Metcon: 4 Rounds of: 12 Deadlifts…225/155 12 Burpee... Read More

Strength: 4min EMOM of: 8 Bench Press Metcon: 3 Rounds of: 6min AMRAP of: 10/8cal Bike 10 Power Cleans…165/115 12 Chest to Bar Pull Ups... Read More