WOD

With a partner, complete the following: 3 Rounds of: 20 Syncro Toes to Bar (sub- knees to chest) 25m Partner Sled Push…360/270 4 Rope Climbs... Read More

Strength: 80% x 3 Clean 85% x 3 Clean 90% x 3 Clean 50% x 10 Clean Metcon: 40/30cal Bike 20 Burpee Box Jump Overs…20/18″... Read More

Strength: 80% x 3 Pull Up 85% x 3 Pull Up 90% x 3 Pull Up 50% x 10 Pull Up Metcon: 50/21…40/15…30/9 of: Wall... Read More

Strength: 80% x 3 Bench Press 85% x 3 Bench Press 90% x 3 Bench Press 50% x 3 Bench Press Metcon: 5 Rounds of:... Read More

*9am and 10am Class ONLY* With a partner, complete the following: 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull... Read More

*Tuesday July 4th, 9am and 10am Class Only* Strength: 80% x 3 Snatch 85% x 3 Snatch 90% x 3 Snatch 50% x 10 Snatch... Read More

*Endurance class only today 10:30am* 6 Rounds of: 44/33cal Bike 150m Sled Push…90/50 400m Run 1min Rest For Time

*HOLIDAY HOURS- Tuesday July 4th (9am and 10am Only). All other days, normal hours. No Olympic lifting class Sunday. With a partner, complete the following:... Read More

Strength: 75%x 5 Clean 80%x 5 Clean 85%x 5 Clean 50%x 10 Clean * These should be all singles. This first week is light so... Read More

Strength: 75%x 5 Bench Press 80%x 5 Bench Press 85%x 5 Bench Press 50%x 5 Bench Press Metcon: 21/3…15/4…9/5 of: Deadlift…315/225 (3…4…5 Rounds of “Cindy”... Read More