WOD

METCON: 3 Rounds of: 6min AMRAP of: 30/25cal Row 90m Sled Push…90/45 6min Rest For Total Reps *Rowers will be under the pull up rig... Read More

STRENGTH: Every 2min for 10min: 2 Thrusters 4 DB Shoulder Press 8 Weighted Dips METCON: 3 Rounds of: 27 HDDWB’s…20/14…12/11 100 Double Unders 27/19cal Ski... Read More

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 3min AMRAP of: 10 Power Cleans…185/125 15cal Bike 20 Pull Ups (10 Ring Muscle... Read More

**NO CLASSES- OPEN GYM ONLY** 5 Rounds of: 20 Burpee Bar Touch 20/15cal Bike 20/15cal Row 20/15cal Ski 20cal Run 20 S. Arm KB Hang... Read More

5 Rounds of: 7 Bench Press…225/135 21 Back Squats…115/75 For Time (15min Time Cap) AUXILIARY: 7 Rounds of: 15sec Rt side plank hold 15sec Lt... Read More

STRENGTH: 8min EMOM of: 2 Hang Power Snatc METCON: 40cal Run 40/30cal Ski 20 Snatch…135/95 40 Dips 40 Sit Ups 20 Clean n Jerk…135/95 40/30cal... Read More

STRENGTH: 10min EMOM of: 2 Shoulder Press 2 High Box Jumps METCON: 12 Rounds of: 10 HSPU…25’s 10 Box Jump Overs…24/20″ For Time (15min Time... Read More

STRENGTH: Every 2min for 6min: 5 Strict Chest to Bar Pull Ups 7 Bent Over Rows 9 Barbell Curl METCON: 5 Rounds of: 3min AMRAP... Read More

** NO CLASSES AGAIN TODAY** ** GYM IS OPEN 24/7 FOR USE** STRENGTH: 7min EMOM of: 1 Hang Squat Clean 1 Clean n Jerk METCON:... Read More

**NO CLASSES TODAY. OPEN GYM ONLY** STRENGTH: 5min EMOM of: 2 Back Squat 2 Bar Muscle Ups (4 Chin Ups) METCON: 190/160cal Row (Every 2:30min... Read More