Daily WOD

Strength: Take 8mins to work up to a heavy DB CnJ **DO NOT DROP DB’s** Metcon: 5 Rounds of: 35/25 Cal Row 40 Air Squats... Read More

Strength: Take 8mins to work up to a heavy 2rep Shoulder Press Metcon: 8 Rounds of: 8 Strict HSPU…35’s 8 Snatches…135/95 8 Burpee Bar Touch... Read More

Strength: 6min EMOM of: 3 Front Squats 2 Strict Chest to Bar Pull Ups Metcon: 2 Rounds of: 55 Heavy Wall Balls…30/20…10/9 35 Chest to... Read More

20 Rounds of: 10/8cal Bike 10/8cal Row 150m Run For Time

5 Rounds of: 15 Bench Press…185/125 30m Sled Push…360/270 15 Goblet Squats…97/70 2min Rest For Time

Strength: Take 8mins to work up to a heavy Axle Bar Snatch Metcon: 2 Rounds of: 8min AMRAP of: 16 Axle Bar Snatch…160/110 32/24cal Bike... Read More

Metcon: 3 Rounds of: 6min AMRAP of: 40/30cal Row 20 HSPU…45’s 20 KB Swings…97/70 20 Med Ball Chin Ups…14/10 (Holding med Ball between knees) 20... Read More

Strength: 9…7…5 of: DB Bench Press Deadlift Metcon: 3 Rounds of: 21 Deadlifts…135/95 12 Shoulder to OH…135/95 400m Run (sub- 25cal Treadmill) For Time (12min... Read More

Strength: 7min EMOM of: 2 Thrusters Metcon: 8 Rounds of: 8 DB Thrusters…50/35’s 8 Burpee Box Jumps…24/20″ 4 Bar Muscle Ups (sub- 8 Chest to... Read More

Strength: Take 8mins to work up to a heavy power Clean Metcon: 5 Rounds of: 20/15cal Ski 25 Wall Balls…20/14…10/10 15 Power Cleans…135/95 200m Run... Read More

10 Rounds of: 12/9cals of Ski 12/9cals of Bike 12/9cals of Row 150m Run For Time

27…21…15…9 of: Shoulder Press…135/95 Deadlift…275/185 For Time

Strength: 10min EMOM of: 1 Weighted Chest to Bar Pull Up 4 DB Step Ups…24/20″ Metcon: 15min AMRAP of: Bike Calories (Every 5mins 20 Burpee... Read More

Strength: 9mins to establish a 1RM Bench Press Metcon: 3 Rounds of: 7min AMRAP of: 25 KB Swings…97/70 35/25cal Ski 25 Goblet Squats…97/70 25 Bench... Read More

Metcon: 2 Rounds of: 55 Dumbells Power Cleans…50/35’s 200m Reverse Sled Drag…180/135 For Time (19min Time Cap) Auxiliary: 50/40cal Ski Erg (EMOM 5 Burpee onto... Read More

Strength: 6…4…2 of: Around the world Toes to Bar (or Knees to Chest) Shoulder Press Metcon: 5 Rounds of: 15/12cal Bike 15 HSPU’s…(2)35’s 15 Med... Read More

Strength: Take 6mins to work up to a heavy chin up and a heavy front squat. After reaching the heaviest load with good form, complete... Read More

For 40mins: 1st 2mins- 27/19cal Bike 2nd 2mins- 27/19cal Ski For Slowest Time *work should take a maximum of 1:45*

7 Rounds of: 30/20cal Row 200m Sprint 2min Rest For Time ***Theres been talk all week of today being severely HOT. Please be wise to... Read More

Metcon: 11min AMRAP of: 34 Wall Balls…20/14…10/9 34 Single Arm Snatches…50/35’s For Total Reps Auxiliary: 100/80cal Ski For Time (6min Time Cap)

Strength: 6min EMOM of: 4 Strict Press Metcon: 5 Rounds of: 3min AMRAP of: 15 Strict HSPU…25’s 25cal Row 15 Burpee Bar Touch 3min Rest... Read More

Strength: Take 8mins to work up to a heavy Squat Snatch Metcon: 3 Rounds of: 18 Hang Snatch…115/75 15 Power Snatch…115/75 12 Squat Snatch…115/75 21/15cal... Read More

Strength: Work up to a 1RM Pull Up Metcon: 3 Rounds of: 4min AMRAP of: 21 Pull Ups 90m Sled Push…135/90 15 Chest to Bar... Read More

Strength: 6…4…2 of: Back Squat… Heavy Bench Press… Heavy For Time (5min Time Cap) Metcon: 35/25cal Ski 35 DB Thrusters…50/35’s 55 KB Swings…70/53 65 Bench... Read More

10 Rounds of: 15/12cal Bike 15/12cal Row 15/12cal Ski 200m Run For Time

4 Rounds of: 31 Heavy Wall Balls…30/20…10/9 200m Reverse Sled Drag…90/45 For Time

Strength: Work up to a heavy 2 Rep DB Bench Press Metcon: 2 Rounds of: 8min AMRAP of: 27/21cal Ski 27 DB Hang Cleans…50/35’s 27... Read More

Strength: Work up to a heavy 2rep TnG Snatch Metcon: 3 Rounds of: 18 Snatches…165/115 21 Shoot Throughs For Time (16min Time Cap) Auxiliary: 40/30cal... Read More

Strength: 3min EMOM of: 3 Back Squats Metcon: 2 Rounds of: 50/40cal Row 25 Back Squats…165/115 2min Rest For Time (12min Time Cap) Auxiliary: 2x400m... Read More

Strength: 7min EMOM of: 2 Deficit HSPU’s Metcon: 4 Rounds of: 3min AMRAP of: 20 Strict HSPU…45’s 30/20cal Bike 30 KB Swings…70/53 3min Rest For... Read More

***NEW CLASS 6:30pm Tuesday and Thursday (8weeks only) “AEROBIC CAPACITY”*** – Using all machines – Mostly outside – Up your Cardio game! – Learn how... Read More

2 Rounds of: 6:20sec AMRAP of: Ski Erg Cals :40sec Rest 6:20sec AMRAP of: Bike Cals :40sec Rest 6:20sec AMRAP of: Row Cals :40sec Rest... Read More

2 Rounds of: 400m Sled Drag, Pull, Push…225/180 (While carrying DBs…50/35’s) 30 Strict Press…135/95 For Time

Strength: Take 8mins to work up to a heavy single Back Squat Metcon: 2 Rounds of: 55 Back Squats…95/65 34 Chin Ups…25/10 21 Snatches…95/65 13... Read More

**10am CLASS ONLY** 4 Rounds of: 400m Run 30m Burpee Broad Jump 30m Bear Crawl 30m Burpee Broad Jump 30m Bear Crawl 2min Rest For... Read More

Metcon: 3 Rounds of: 3min AMRAP of: 40/30cal Row 12 Burpee Box Jumps…20/18″ 3min Rest For Total Reps Auxiliary: 6min EMOM of: 12 DB Deadlifts... Read More