WOD

Strength: 3×5 Dips Metcon: 32…25…18…11 of: Thrusters…115/75 (50 Double Unders after each set) For Time (12min Time Cap)  

Strength: 5×2 Clean n Jerk TnG Metcon: 5 Rounds of: 3min AMRAP of: cash in- 30/20cal Row 10 Clean n Jerk…155/105 4 Ring Muscle Ups... Read More

Strength: 5×3 OHS Metcon: 3 Rounds of: 27 High Wall Balls…20/14 21 Chest to Bar Pull Ups 15 OHS…115/75 9 Burpee onto Plate For Time... Read More

ENDURANCE: 4 Rounds of: 30 Cal Bike 2min Plank Hold 800m Run 3min Rest For Time   OLYMPIC- Clean n Jerk

Heat Schedule for tomorrow:  

**NO CLASSES TODAY** We are running the Hero WOD “JIMMY DYCE” today. Stop by and bring your friends and family even if you didn’t sign... Read More

Strength: 3×5 Shoulder Press 3×5 Strict Pull Up Metcon: 27…21…15…9 of: Calorie Row Shoulder to OH…135/95 For Time (12min Time Cap)   Register HERE for the... Read More

20min AMRAP of: 30 Sit Ups 30 KB Swings…70/53 60 Double Unders 15 Burpee Bar Touch For Total Reps  “JIMMY DYCE” hero workout and fundraiser... Read More

Strength: 3×5 Front Squat Metcon: 8min AMRAP of: 20 Chest to Bar Pull Ups 10 30m Shuttle Touches (touch a wall 10 times and return... Read More

Strength: 3×3 Bench Press Metcon: 30…20…10 of: Assault Bike Cals Hang Clean…115/75 HR Push Ups For Time (10min Time Cap)