Daily 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

Every 12min for 48min: 48cal Run 48/38cal Bike 12 Devil’s Press…50/35’s For Slowest Round

STRENGTH: Take 8min to work up to a heavy Shoulder Press METCON: 3 Rounds of: 40/32cal Bike 21 Shoulder Press…135/95 200m Farmers Carry…70/53’s For Time

STRENGTH: Take 8mins to work up to a clean complex of: 2 Power Cleans 2 Hang Squat Clean METCON: Every 3min for 24min: 8 Power... Read More

METCON: 5 Rounds of: 15 Bench Press…155/95 800m Run For Time (24min Time Cap) AUXILIARY: 50…40…30…20…10 of: Sit Ups Grasshoppers Knees to chest (12min Cap)... Read More

STRENGTH: Take 10mins to work up to a heavy Snatch Complex: 2 High Hang Squat 1 Power METCON: 3 Rounds of: 33/27cal Row 23 Snatch…115/75... Read More

STRENGTH: Work up to a heavy 2 rep Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…225/180 15 HSPU…45’s 15... Read More

STRENGTH: Take 8mins to work up to a heavy 2rep Back Squat METCON: Every 4min for 20min: 21/17cal Ski Erg 15 Back Squat…155/105 9 Toes... Read More

8 Rounds of: 20cal Run 20/16cal Ski 20/16cal Row For Time

STRENGTH: Work up to a heavy Squat Clean METCON: 30/24cal Ski 18 Squat Cleans…135/95 2min Rest 30/24cal Ski 15 Squat Cleans…155/105 2min Rest 30/24cal Ski... Read More

STRENGTH: 15…12…9 of: Bench Press Dips DB Shoulder Press METCON: 15 Rounds of: 6 G.I. Janes (sub- 3 Burpee Ring Muscle Up) 200m Run For... Read More

STRENGTH: Take 10mins to work up to a heavy 2 rep Clean n Jerk METCON: 75 Wall Balls…20/14…10/9 30 Clean n Jerks…135/95 50 Back Squats…135/95... Read More

METCON: 2 Rounds of: 40/32cal Ski 30/24cal Row 20/16cal Bike 10 Burpee Bar Touch 5min Rest For Time (17min Time Cap) AUXILIARY: 40…30…20…10 of: Sit... Read More

STRENGTH: Take 15min to work through the following. Reps should be slow and controlled. Full ROM with about 1:30min rest between sets. 15…12…9 of: Bent... Read More

STRENGTH: Work up to in sets of 2 an 8RM Thruster METCON: Every 4min for 20min: 15/12cal Row 21 Thrusters…95/65 15 Pull Ups For Slowest... Read More

1mile Run 100/80cal Bike 100/80cal Row 800m Run 50/40cal Bike 50/40cal Row 400m Run For Time

METCON: 6 Rounds of: 12 DB Hang Cleans…70/50’s 12 Shoulder Press…135/95 12 Toes to Bar 30m Sled Push…315/225 For Time

STRENGTH: Take 10mins to work up to a 1RM Bench Press METCON: Every 8min for 24min: 45 Wall Balls…20/14…10/9 21 Deadlifts…225/155 21 Bench Press…165/105 For... Read More

STRENGTH: Take 10mins to find a max strict pull up METCON: 3 Rounds of: 200m Sled Push…45/25 200m Farmers Carry…70/53’s 40/32cal Row 2min Rest For... Read More

STRENGTH: Take 10min to work up to a heavy Complex of: 3 Snatch Deadlifts 2 Hang Squat Snatch 1 Power Snatch METCON: 30/24cal Bike 30... Read More

STRENGTH: Take 10mins to establish a 1RM Sumo Deadlift METCON: Every 7min for 21mins: 11 Ring Muscle Ups (sub- 27 pull ups) 22 HSPU…(2) 35’s... Read More

STRENGTH: Establish a 1RM Front Squat METCON: 6min AMRAP of: 50/40cal Ski 50 Back Squats…135/95 2min Rest 5min AMRAP of: 50 Power Cleans…135/95 50 S2OH…135/95... Read More

4 Rounds of: 4min AMRAP of: 15/12cal Ski 15/12cal Bike 2min Rest 4min AMRAP of: 15/12cal Row 8 Burpee Bar Touch 2min Rest For Total... Read More

2 Rounds of: 5min AMRAP of: 40′ Rope Sled Pull…315/225 15 Heavy Wall Balls…30/20…10/9 2min Rest 5min AMRAP of: 15 Toes to Bar 20/16cal Bike... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 20/16cal Ski 10 Burpee Box Jumps…24/20 20 KB Swings…70/53... Read More

STRENGTH: Pull Ups 40% x 5 50% x 5 60% x 5 METCON: Every 3min for 21min: 22/17cal Bike 15 HSPU…(2)35’s For Slowest Round Hoodie... Read More

STRENGTH: Take 10mins to work up to a heavy Snatch Complex of: 2 Power Snatches 2 Hang Squat Snatch METCON: 6 Rounds of: 5 Snatches…155/105... Read More