WOD

Strength: Take 7mins to work up to a very heavy Thruster. Metcon: 4 Rounds of: 4min AMRAP of: 10 Burpee Over Bar 20 Thrusters…95/65 20/15... Read More

**10:00am CLASS ONLY** **No 6:00am Class on Friday 11.23.18** With a partner, complete the following: 22min AMRAP of: 60 Goblet Squats…70/53 60 KB Swings…70/53 60... Read More

**10:00am Class only on THURSDAY** “Move60” is on Wednesday 6:30pm Strength: Sumo Deadlift 6@75% 4@80% 2@85% Metcon: 55/45cal Row 15 Shoot Throughs 34 SDLHP…135/95 10... Read More

Strength: Back Squat 6 @ 75% 1RM 4 @ 80% 1RM 2 @ 85% 1RM Metcon: 34…21…13 of: Back Squat…135/95 Chest to Bar Pull Ups... Read More

Strength: Take 6mins and work up to a heavy 2rep Clean n Jerk Metcon: 27/21cal Ski 27 Clean n Jerks…115/75 21/15cal Bike 21 Clean n... Read More

**FRIENDSGIVING TONIGHT 6:30pm** Complete 100/80cals on each of these machines in any order you choose. Treadmill Echo Bike Rower Ski Erg After completing 100/80cals on... Read More

4 Rounds of: 4min AMRAP of: 6 Deadlifts…275/185 5 Snatches…185/125 6 HSPU’s…(3) 35’s 4min Rest For Total Reps

Strength: 8…6…4 of: Chest to Bar Pull Ups Use the most challenging variation with the associated reps (Strict, more difficult band, Weighted). Take approximately 2mins... Read More

Strength: Every 2mins for 10mins: 2 Power Cleans @ 80% 1RM Metcon: 10 Rounds of: 10 High Wall Balls…20/14…12/11 5 Power Cleans…185/125 For Time (12min... Read More

Auxiliary: 1min…45sec…30sec of: Hollow hold Rt side Plank Hold Lf side Plank Hold Plank Hold Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Bike 20... Read More