WOD

**PROGRAM NOTES** This weeks programming starts off with a couple hard hitting classic METCONs on Monday and Tuesday. Wednesday we back off of the heavy... Read More

**PROGRAM NOTES** 7.3.23 Monday- Normal Schedule 7.4.23 Tuesday- 10am Class Only 7.5.23 Wednesday- Normal Schedule This is week 3 of 6 for MILE MASTERY. Along... Read More

**PROGRAM NOTES** This is week 2 of MILE MASTERY. Along with MILE MASTERY we will still be continuing OLYMPIC on Tuesday and Thursday. The METCON... Read More

**PROGRAM NOTES** Ready to PR your mile time!? For this week’s programming we begin another Round of MILE MASTERY. We start with a 1 mile... Read More

**PROGRAM NOTES** “HERE…WE…GO…” This week we are again following the protocol of OLYPIC Tuesday and Thursday but this will be the last week of  BUILDER Monday... Read More

**PROGRAM NOTES** Ok, HERE…WE…GO… This week we are again following the protocol of OLYPIC Tuesday and Thursday with BUILDER Monday and Wednesday. Friday we will... Read More

***PROGRAM NOTES*** Ok, we are starting this week off with our annual MURPH. Expect to be a little worn out Tuesday and Thursday. That being... Read More

**3…2…1 GO!! at 10:00am** **please arrive early, stretch and get set up on your own** **as always friends and family welcome!** 1mile Run 100 Pull... Read More

OLYMPIC: 5×1 CnJ complex (2 Deadlifts, 2 power cleans, 1 hang squat clean) METCON: Every 4min for 20min: 21/17cal Row 15 Clean n Jerks…135/95 For... Read More

BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 50…40…30…20…10 of: Bike Calories (40…32…24…16…8) Med Ball Sit Ups Facing Wall (After each set 60m... Read More