WOD

***NO 6am or 7:30am CLASS TODAY*** METCON: Every 4min for 20min: 8 Clean n Jerks…155/105 16 High Wall Balls…20/14…12/11 60m Sled Push…135/90 For Slowest Round... Read More

MERRY CHRISTMAS EVERYONE!!! ***NO CLASSES TODAY***

***Classes at 9am and 10:30am 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

***PM CLASSES CANCELED TONIGHT***STRENGTH: 21…18…15…12 of: Strict Pull Ups Bench Press Bent Over Row Dips DB Curl METCON: 3 Rounds of: 7 Wall Walks 60m... Read More

METCON: 3 Rounds of: 1:20min AMRAP Bike Cals 1:40min Rest 1:20min AMRAP Row Cals 1:40min Rest 1:20min Ski Cals 1:40min Rest For Total Calories MILE... Read More

25 Rounds of: 9 KB Swings…70/53 6 Wall Balls…20/14…10 3 Burpee Box Jump (flip box once after each round so round alter from 24” to... Read More

METCON: Every 4min for 20min: 20/17cal Ski (9) 10m Shuttle Touch 10 Burpee Bar Touch For Slowest Round CORE VALUES: 21…15…9 of: DB Sit Ups... Read More

METCON: 5 Rounds of: 9 Clean n Jerks…155/105 15/12cal Bike 18 Pull Ups For Time (20min Time Cap) MILE MASTERY: 8 Rounds of: :45sec AMRAP... Read More

2…3…4…3…2 of: Min AMRAP Bike Cals Min AMRAP Row Cals (1min Rest between exercises and sets) For Totals Cals

12 Rounds of: 6 Bench Press…225/105 9 S Arm DB Hang Clean…70/50 12 S DB Squats…70/50 30m Sled Push…315/270 For Time