Daily WOD

AUXILIARY: Take 3 attempts to establish a max Watt on the Echo Bike. Take approximately 2min between attempts. METCON: Every 3min for 15min: 21/17cal Bike... Read More

STRENGTH: Take 10mins to work up to a single heavy Squat Snatch METCON: 3 Rounds of: 48cal Run 36 Back Squats…135/95 2min Rest For Time... Read More

METCON: Every 3min for 21min: 11 Toes to Bar 11 KB Swings…70/53 7 Burpee Box Jumps…24/20″ For Slowest Round AUXILIARY: 3 Rounds of: 21 DB... Read More

STRENGTH: 6min EMOM of: 4 Deficit Deadlifts (standing on a 45lb plate) METCON: 18…15…12…9…6 of: SDLHP…135/95 Strict HSPU…floor Bike Cals (15…12…9…6…3 women) For Time (EMOM…3... Read More

STRENGTH: Take 10min to work up to a heavy 5rm Front Squat METCON: 10 Rounds of: 12 Heavy Wall Balls…30/20…10/9 2 Rope Climb For Time... Read More

STRENGTH: Take 10mins to work up to the heaviest version of a pull up and the heaviest Matador Dip. METCON: 34 Snatches…115/75 34 Dips 34... Read More

15 Rounds of: 12/8cal Ski 12/8cal Bike 1 Round of “CINDY” For Time

STRENGTH: Take 10min to work up to a heavy single Hang Squat Clean METCON: 3 Rounds of: 200m Farmers Carry…97/70’s 15 Hang Squat Cleans…185/125 400m... Read More

STRENGTH: Take 10min to establish a 1RM SHOULDER PRESS – This is the final week of this current Wendler cycle so we are maxing out... Read More

STRENGTH: Take 10min to establish a 1RM BENCH PRESS – This is the final week of this current Wendler cycle so we are maxing out... Read More

METCON: 800m Run 1000/800m Row 1000/800m Ski 2/1.6mile Echo Bike For Time (17min Time Cap) AUXILIARY: Every 3min for 15min: 1min Plank 18 DB Sit... Read More

STRENGTH: Take 10min to establish a 1RM DEADLIFT – This is the final week of this current Wendler cycle so we are maxing out our... Read More

STRENGTH: Take 10min to establish a 1RM Back Squat – This is the final week of this current Wendler cycle so we are maxing out... Read More

Every 8min for 40min: 800m Run 200m Row For Slowest Round

STRENGTH: Take 10mins to work up to a heavy 2 rep Power Clean METCON: 16 Rounds of: 4 Power Cleans…165/115 8/6cal Ski For Time

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press. This week is a deloading week.... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press. This week is a deloading week.... Read More

METCON: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Strict HSPU…floor (6 Shuttle Touch after each round) For Time (21min Time Cap) AUXILIARY: 3 Rounds of: 18 DB... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Deadlift. This week is a deloading week. All... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat. This week is a deloading week.... Read More

**NO CLASSES TODAY** HAPPY INDEPENDENCE DAY

**NO CLASSES SUNDAY 7/4/21** 7 Rounds of: 2 Rounds of “Cindy” 30m Sled Push…315/270 1min Rest For Time

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press: 75% x 5 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press: 75% x 5 80% x 3... Read More

METCON: 17…15…13…11…9 of: Thrusters…115/75 Chest to Bar Pull Ups KB Swings…70/53 For Time (14min Time Cap) AUXILIARY: 40…30…20…10 of: Med Ball Knees to Chest…20/14 DB... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Deadlift: 75% x 5 80% x 3 95%... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 75% x 5 80% x 3... Read More

Every 2min for 30min: Alternate between: First 2min- 20/15cal Bike Second 2min- 200m Run For Slowest Round

STRENGTH: Take 10min to work up to a heavy Clean n Jerk METCON: 13 Rounds of: 6 S. Arm DB Clean n Jerk…100/70 1 “CINDY”... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press: 70% x 3 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press: 70% x 3 80% x 3... Read More

METCON: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Toes to Bar For Time (15min Time Cap) AUXILIARY: 12min AMRAP of: 21 DB Sit Ups 21 DB Russian... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Dead Lift: 70% x 3 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 70% x 3 80% x 3... Read More

12min AMRAP of: 50cal Run 40 DB Hang Cleans…50/35’s 2min Rest 12min AMRAP of: 50/40cal Ski 40 Burpee onto plate 2min Rest 12min AMRAP of:... Read More

METCON: Every 3min for 33min: 60m Sled Push…90/45 4 Ring Muscle Ups (sub- 7 Chin Ups) For Slowest Round