WOD

**SCHEDULE CHANGE- Friday night classes are now 4:30pm and 5:30pm** Every 2mins for 20mins: 3 Ring Muscle Ups (sub-5 Chin Ups) 5 Power Cleans…185/125 7... Read More

Strength: Take 10mins to work up to a heavy 3 rep Snatch Metcon: 4 Rounds of: 3min AMRAP of: 20 Dips 15 Snatches…135/95 15 Chest... Read More

Strength: 5…3…1 of: Front Squat…. HEAVY Shoulder Press… HEAVY Metcon: 3 Rounds of: 33/23cal Row 33 Wall Balls…20/14 33 KB Swings…70/35 33 Sit Ups 15... Read More

Strength: 25 Weighted Chin Ups…Heavy 30m Sled Push…heavier than Metcon Metcon: 4 Rounds of: 30m Sled Push…315/225 20 Pull Ups 400m Run 1min Rest For... Read More

Strength: 9…7…5 of: Heavy DB Bent Over Row Negative Toes to Bar Metcon: Cash in- 75cal Row Then: 3 Rounds of: 55 Air Squats 35... Read More

Strength: Take 10mins to work up to a heavy TnG Clean n Jerk Metcon: 2 Rounds of: 4min AMRAP of: 13cal Bike 13 Clean n... Read More

100/80cal Ski 800m Run 100/80cal Row 800m Run 100/80cal Bike 800m Run For Time

25 GI Janes 50 Heavy Wall Balls…30/20…10/9 200m Reverse Sled Drag…270/225 200m Farmers Carry…97/70 400m Med Ball Run…30/20 200m OH Axle Bar Walk…130/90 For Time

Strength: 5min EMOM of: 2 Back Squats (2sec pause at bottom) Metcon: 3 Rounds of: 2min AMRAP of: 12cal Ski 12 Back Squats…155/105 1min Rest... Read More

Strength: Take 10mins to work up to the most difficult version of Strict HSPU and complete 3sets of 3reps at that level. Metcon: 3 Rounds... Read More