WOD

STRENGTH: Take 8mins to work up to a heavy Snatch Complex of: 2 Power 2 Hang Squat METCON: Every 2min for 20min: 3 Snatches…165/115 4... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 50/40cal Bike 2min Rest then: 34…21 of: Power Cleans…135/95 Bike Cals (27…17... Read More

STRENGTH: Wendler week 2 Progression Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 2 Rounds of: 21…15…9 of: Back Squat…135/95... Read More

5 Rounds of: 400m Run 40/34cal Bike 40/34cal Row 2min Rest For Time

1st heat of Workout 1 kicks off at 8:45am Come check out all the fitness!!

**GYM WILL BE CLOSED SATURDAY 11/6** STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: 8 Rounds of: 12 KB... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 400m Sled Push…45/25 10 Rounds of 1 Round of “Cindy” 2... Read More

STRENGTH: Take 8min to work up to 3 “touch and go” Clean n Jerks METCON: Every 6min for 24min: 44/35cal Ski 11 Thrusters…135/95 11 Clean... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 42/33cal Row 15 Burpee Box Jumps…24/20 90 Double Unders... Read More

STRENGTH: Today is Day 1, Week 1 of a new cycle of Wendler’s 5,3,1 Back Squat 65% x 5 75% x 5 85% x 5... Read More