WOD

**NO CLASSES TODAY**

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50cal Run 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (20min Time Cap)

STRENGTH: 5min EMOM of: 2 Thrusters (from rack) 2 Weighted Chin Ups METCON: 2 Rounds of: 45 Thrusters…95/65 21 Burpee over bar 21 Chest to... Read More

STRENGTH: 8min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 3 Rounds of: 6min AMRAP of: 18 Single DB Step Ups…24/20”…50/35 6 Snatch…165/115 2min... Read More

STRENGTH: 9…7…5 of: Bench Press Deadlift METCON: Every 5min for 25min: 30m Sled Push…270/225 25 Bench Press…135/85 30/24cal Row For Slowest Round

STRENGTH: 5min EMOM of: 3 Front Squats 3 Weighted Pull Ups METCON: 4 Rounds of: 20 High Wall Balls…20/14…12/11 18 Pull Ups 3min Rest 3... Read More

45min EMOM of: Min 1- 21sec Treadmill Sprint Min 2- 21sec Ski Erg Min 3- 21sec Bike Min 4- 21sec Row Min 5- REST For... Read More

MERRY CHRISTMAS!! **No Classes today**

***Classes at 6am, 7:30am, 9am and 12pm ONLY TODAY*** ***CLOSED 12/25*** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3... Read More

CORE WORK: 1min Hollow Body Hold 1min Rt Side Plank Hold 1min Lf Side Plank Hold 15 Goodmornings…35/15 METCON: 27…21…15…9 of: HSPU…45’s (6) 30m Shuttle... Read More