Daily WOD

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 27…21…15…9 of: Deadlift…225/155 S2OH…135/95 For Time (16min Time Cap)

CORE VALUES: 21…15…9 of: DB Sit Ups…25/15 Rt Side Hip Raises Lf Side Hip Raises (1min Plank after each set) METCON: 20min EMOM of: Min1-... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 24min: 12 Bench Press…135/85 9 Snatch…135/95 6 DB... Read More

**NO 6am or 7:30am CLASS TODAY** STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 24 Wall... Read More

45min AMRAP of: 20 Burpee onto plate 20/16cal Ski 20/16cal Bike Every 5min 40/32cal Row For Total Reps

STRENGTH: Take 8min to work up to a heavy Snatch METCON: Every 5min for 25min: 6 G.I. Janes 8 Snatch…165/115 22/17cal Bike For Slowest Round... Read More

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 27…24…21…18…15…12 of: Ski Cals (24…21…18…15…12…9) Back Squat…95/65 KB Swings…70/53 HR Push... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 3 Rounds of: 27/21cal Row 21 DB S2OH…50/35‘s 15 Toes to Bar... Read More

STRENGTH: 9…7…5 of: Negative Pull Up (jump up, 2sec descent) 1min Wall Sit after each set METCON: Every 3min for 21min: 7 Burpee Bar Touch... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 9 Bench Press…155/95 15 SDLHP…115/75 21cal Run... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 4 Rounds of: 4min AMRAP of: 25/20cal Bike 12 Clean n... Read More

Every 14min for 42min: First 14min: 5 Rounds of: 75 Double Unders 25 DB Sit Ups…25/15 Second 14min: 5 Rounds of: 20/17cal Ski 15 Clean... Read More

STRENGTH: Work up to a heavy 2rep Bench Press METCON: 10 Rounds of: 7 Bench Press…185/115 7 Weighted Chin Ups 30m Sled Push…270/225 14/11cal Ski... Read More

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 METCON: Every 4min for 20min: 21 HSPU…35’s 15 DB Hang Clean…50/35’s 42 Air... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: 3 Rounds of: 22/18cal Ski 22/18cal Row 22/18cal Bike 2min Rest For Time... Read More

STRENGTH: Take 8min to work up to a 2 rep TnG Power Snatch METCON: 10 Rounds of: 6 Snatches…135/95 40 Double Unders For Time (20min... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 5 Ring Muscle Ups (sub- 12 Shoot Throughs) 20... Read More

STRENGTH: Wendler week 1: Back Squat 65% x 5 75% x 5 85% x 5 METCON: Every 3min for 24min: 8 Thrusters…135/95 8 Burpee Box... Read More

7 Rounds of: :40sec AMRAP of Burpees 1:20min Rest :40sec AMRAP of Row Cals 1:20min Rest :40sec AMRAP of Bike Cals 1:20min Rest For Total... Read More

**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

STRENGTH: 8min EMOM of: 2 Snatch Deadlift 1 Snatch High Pull 1 Squat Snatch METCON: Every 3min for 21min: 12/9cal Ski 12/9cal Bike 6 Snatch…135/95... Read More

STRENGTH: Every 2min for 10min: 5 Pull Ups 7 Bent Over Rows 9 Sumo Deadlifts METCON: 5 Rounds of: 4 Rope Climbs 28 Wall Balls…20/14…10/9... Read More

STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Shoulder Press 9 Bench Dips METCON: Every 6min for 24min: 15 Bench Press…135/95 15 Power... Read More

Every 10min for 40min: 40cal Run 30/25cal Ski 20 Clean n Jerks…75/55 10/8cal Bike For Slowest Round

8 Rounds of: (2) 40′ Rope Sled Drag…315/270 20 S Arm DB Hang Clean n Jerk…70/50 20 Dips 1min Rest For Time

STRENGTH: Take 8mins to work up to a heavy Power Clean METCON: 5min AMRAP of: 9/7cal Ski 6 Power Cleans…165/115 3 Burpee over Bar 2min... Read More

STRENGTH: 5 Rounds of: 5 Incline Bench (stack 3 45# plates under head of bench) 7 Dips 9 DB Skull Crushers (on the floor) METCON:... Read More