WOD

8 Rounds of: 12 Toes to Bar 9 SDLHP…135/95 6 Burpee Box Jump…28/24″ 1min Rest For Time (19min Time Cap)

Strength: 3×8 Strict C2B Pull Ups Metcon: 75 High Wall Balls…20/14…12/11 65 Chest to Bar Pull Ups 55 Cal Bike (EMOM of 5 S. Arm... Read More

3 Rounds of: 40/35 Cal Row 25 HSPU’s…45’s 15 Back Squats…165/115 5min Rest For Time (22min Time Cap)

**No 6am Class** Strength: 3×2 TnG Clean n Jerk Metcon: 27…21…15…9 of: Clean n Jerk…115/75 Burpee Over Bar For Time (15min Time Cap)

**No Classes** MERRY CHRISTMAS EVERYONE!!

**Class at 10:30am ONLY****No Classes tomorrow 12.24.16** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4... Read More

**10:30am Class Only Saturday (12 Days of Explode Xmas)** **No classes Sunday** **Monday normal schedule** 5 Rounds of: 3min AMRAP of: Cash in: 30m Low... Read More

**NO CLASSES, SUNDAY 12.25.16** 2 Rounds of: 12min AMRAP of: 15 Burpee Bar Touch 15 30m Shuttle Touches 30 Grasshoppers 30 Butterfly Sit Ups 4min... Read More

4 Rounds of: 4min AMRAP of: 15 Back Squats…155/105 10 S2OH…155/105 15 Calorie Row 10 Burpee Onto Plate 15 KB Swings…70/53 4min Rest For Total... Read More

Strength: 8min EMOM of: 4 Strict C2B Pull Ups Metcon: 27…21…15…9 of: Bike Cals Chest to Bar Pull Ups For Time Women use 21…15…9…6 of... Read More