WOD

STRENGTH: Take 8mins to work up to a heavy Hang Squat Clean METCON: 33/27cal Ski 15 Hang Squat Cleans…115/75 8 Ring Muscle Ups (sub- 15... Read More

**NO 6am or 7:30am Class today** STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 55/44cal Bike 55/44cal Row 44 HSPU…25’s... Read More

**9am and 10:30am CLASS ONLY** **No 6:00am Class on Friday 11.27.20** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB... Read More

NORMAL CLASS SCHEDULE TODAY ** THURSDAY 11/25 9:00am and 10:30am Class ONLY** STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON:... Read More

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: Cash in- 35/28cal Row Remainder- Snatches…135/95 2min... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 28 Heavy Wall Balls…30/20…10/9 18 Chest to Bar Pull... Read More

2 Rounds of: 5:20min AMRAP of: 11cal Run 11 Single Arm DB S2OH… 50/35 :40sec Rest 5:20min AMRAP of: 11cal Ski 11 Single Arm Snatches…... Read More

3 Rounds of: 8min AMRAP of: Cash in- 40cal Run Remainder: 40′ Sled Rope Drag…315/270 40′ Sled Push…315/270 For Total Amount of Sled Drags and... Read More

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 2 Rounds of: 100 Double Unders 33cal Run 40 OHS…95/65 33/27cal... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 3min for 18min: 21 HSPU…35’s 21 KB SDLHP’s…97/70 60m Sled... Read More