WOD

5 Rounds of: 10 Bench Press…225/155 30m Sled Push…315/225 10 S. Arm KB Snatch…97/70 10 Weighted Chin Ups…50/35 For Time (End of Class Time Cap)

Strength: 10…8…6 of: Negative Toes to Bar Dips (Rest 1min between sets) Metcon: 3 Rounds of: 5min AMRAP of: 40/30cal Row 30 HSPU…45’s 30cal Run... Read More

Auxiliary: 1:30min…1min…:30sec of: Right Side Plank Left Side Plank Flutter Kicks (30sec Rest between each movement) Metcon: 30/20cal Bike 20 Burpee Box Jump Over…24/20″ 40... Read More

**REGULAR SCHEDULE TODAY** Strength: Work up to a heavy Front Squat. Use the heaviest weight you squatted as 100% for the following: 6@90% 4@95% 2@100%... Read More

**9am, 10am and 11am Class ONLY Today** **CLOSED 12/25** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat... Read More

5 Rounds of: 25cal Run 25/18cal Ski 25/18cal Row 25/18cal Bike 15 Burpee Bar Touch For Time

8 Rounds of: 8 Bench Press…165/115 8 Deadlift…225/155 8 Hang Clean…165/115 For Time

**HOLIDAY SCHEDULE** 12/24- Monday 9am, 10am and 11am Class “12days of Xmas” workout 12/25- Closed 12/26- Normal Schedule Strength: Work up to a heavy single... Read More

Strength: Work up to a heavy single rep sumo deadlift. Use that weight for the follow percentages. 6@90% 4@95% 2@100% Metcon: 5 Rounds of: 25cal... Read More

Auxiliary: 1:30min…1min…:30sec Rt side Plank Lf side Plank Plank (:30sec Rest after each) Metcon: 2 Rounds of: 7min AMRAP of: Cash in- 50 HDDWB’s…20/14…12/11 Remainder... Read More