WOD

STRENGTH: 12…9…6 of: Strict Pull Ups Bent Over Row Ring Row DB Curl METCON: 3…2…1 of: Min AMRAP Treadmill Cals Min AMRAP Row Cals For... Read More

METCON: 3 Rounds of: 18 Snatch…135/95 30/24cal Bike (2min Rest) For Time (17min Time Cap) MILE MASTERY: 4 Rounds of: 1:20min Treadmill :20sec Rest :40sec... Read More

Every 7min for 35min: 4 30m Shuttle Touch 12 Burpee Bar Touch 12 Toes to Bar 24 KB Swings…70/53 24/19cal Row For Slowest Round

METCON: 27…21…15…9 of: Thrusters…95/65 Pull Ups For Time (12min Time Cap) MILE MASTERY: 10 Rounds of: :40sec Treadmill :40sec Rest

METCON: 21 Devils Press…50/35’s 21/17cal Bike 1min Rest 18 Devils Press…50/35’s 21/17cal Bike 1min Rest 15 Devils Press…50/35’s 21/17cal Bike For Time (15min Time Cap)... Read More

Every 8min for 40min: 50cal Treadmill Run (or 800m outside) 50/40cal Bike For Slowest Round

*** 9:00am CLASS ONLY TODAY****** NO OPEN GYM FROM 11a-3pm****** WIM HOFF seminar *** 5 Rounds of: 30/24cal Row 3 “CINDY” Rounds 2min Rest For... Read More

***NO 10:30am CLASS SATURDAY 12/10****** 9am CLASS ONLY******WIM HOFF Seminar from 11am-3pm******No OPEN GYM during seminar*** STRENGTH: Max Shoulder Press METCON: 3 Rounds of: 21... Read More

STRENGTH: Max Bench Press METCON: 6 Rounds of: :20sec AMRAP of Ski Cals :40sec Rest :20sec AMRAP of Row Cals :40sec Rest :20sec AMRAP of... Read More

40…30…20…10 of: KB Swings Sit Ups Walking Lunge Steps 2min Rest Then: 10 Rounds of: 3 Wall Walks 5 Burpee Box Jumps 7 Chin Ups... Read More