Daily WOD

Strength: 7min EMOM of: 2 Close Grip Bench Press 2 Negative Toes To Bar Metcon: 3 Rounds of: 25 Bench Press…135/95 25 KB Swings…70/53 25/20cal... Read More

Strength: 6min EMOM of: 3 Deficit Deadlift Metcon: 5 Rounds of: 3min AMRAP of: 12 Deadlifts…225/155 12 Burpee Over Bar Remainder of 3min max calorie... Read More

Strength: 9…7…5 of: Back Squat…HEAVY Weighted Chin Ups…HEAVY Metcon: 27…21…15…9 of: Back Squat…95/65 HSPU…25’s Med Ball Knees to Chest…20/14 For Time (12min Time Cap)

5 Rounds of: 30/20cal Ski 30/20cal Bike 18 Pull Ups 18 Push Ups 48 Air Squats For Time

8 Rounds of: 8 G.I. Janes 8 Cleans…185/125 30m Reverse Sled Drag…315/225 For Time

Strength: 6min EMOM of: 2 Shoulder Press 4 Lunges in place stepping back Metcon: 5 Rounds of: 21/15cal Row 18 DB S2OH 12 DB Box... Read More

Quick Hitter: 30 G.I. Janes For Time (5min Time Cap) Metcon: 6min AMRAP of: 80/60cal Ski – remainder of 6min Max Wall Balls 2min Rest... Read More

Strength: 5min EMOM of: 2 Snatch-Grip Deadlift (2sec pause at knee) 5min EMOM of: 2 Snatch Metcon: 3 Rounds of: 21 Snatches…95/65 200m Sled Push…45/25... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 15 Cal Row 15 KB Swing…70/53 15 Bench Press…135/95 3min Rest... Read More

Strength: 5…3…1 of: Back Squat Strict Pull Ups Metcon: 8min AMRAP of: 24cal Bike 12 Burpee Over Bar 2min Rest 8min AMRAP of: 24 Back... Read More

2 Rounds of: 65/50cal Ski 65/50cal Row 65/50cal Bike 800m Run For Time Congrats all those who put their fitness to the test yesterday at... Read More

**NO CLASSES TODAY** 7:45am- Volunteers Arrive 8:00am- Athlete Check In 8:30am- Athlete Briefing 9:00am- Heat 1 WOD 1 10:05am- Heat 1 WOD 2 11:10am- Heat... Read More

**NO CLASSES SATURDAY** Strength: 5mins to establish 1RM Snatch 5mins to establish 1RM Clean n Jerk Metcon: 30/20cal Ski 30 Snatches…135/95 (For TIME score 1)... Read More

**NO CLASSES ON SATURDAY** Auxiliary: 120 Sit Ups (EMOM of 20sec Plank) For Time (10min Time Cap) Metcon: 4 Rounds of: 12 Deadlifts…225/155 12 Burpee... Read More

Strength: 4min EMOM of: 8 Bench Press Metcon: 3 Rounds of: 6min AMRAP of: 10/8cal Bike 10 Power Cleans…165/115 12 Chest to Bar Pull Ups... Read More

Strength: 4min EMOM of: 8 Deadlifts… MEDIUM Metcon: 2 Rounds of: 50 HSPU… 25’s (sub- DB S2OH…light) 30 Toes to Bar 200m Sled Push…135/90 3min... Read More

Strength: 7min EMOM of: 2 Front Squats 2 Weighted Strict Pull Ups Metcon: 8min AMRAP of: 25/20cal Ski 15 Goblet Squats…97/70 2min Rest 8min AMRAP... Read More

NO CLASSES

5 Rounds of: 18/15cal Bike 9 Snatches…175/125 18 HSPU…(2)45’s 1min Rest For Time

**EASTER SUNDAY- No Class** Strength: 3min EMOM of: 5 Back Squats… HEAVY Metcon: 2 Rounds of: 40/30cal Row 40 Back Squats…95/65 30 Push Ups (EMOM... Read More

**APRIL 27th SATURDAY… EXPLODE INDY CLASSIC*** -Volunteers!!! There is a sign up sheet on the whiteboard. Please fill in your name, T-shirt size and times... Read More

Sprint: 3x200m Sprint Metcon: 4 Rounds of: 400m Run 15 KB Swings…70/53 20/15cal Row 2min Rest For Time (22min Time Cap)

Strength: 4min EMOM of: 3 Close Grip Bench… Heavy 3 SDLHP… Heavy Metcon: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For... Read More

Strength: 5min EMOM of: 1 Heavy Barbell Thruster (2sec pause at depth) 1 Weighted Strict Chin (2sec Hold at top) Metcon: 3 Rounds of: 3min... Read More

9 Rounds of: 15/12cal Ski 15/12cal Bike 400m Run For Time

**SCHEDULE CHANGE- Friday night classes are now 4:30pm and 5:30pm** Every 2mins for 20mins: 3 Ring Muscle Ups (sub-5 Chin Ups) 5 Power Cleans…185/125 7... Read More

Strength: Take 10mins to work up to a heavy 3 rep Snatch Metcon: 4 Rounds of: 3min AMRAP of: 20 Dips 15 Snatches…135/95 15 Chest... Read More

Strength: 5…3…1 of: Front Squat…. HEAVY Shoulder Press… HEAVY Metcon: 3 Rounds of: 33/23cal Row 33 Wall Balls…20/14 33 KB Swings…70/35 33 Sit Ups 15... Read More

Strength: 25 Weighted Chin Ups…Heavy 30m Sled Push…heavier than Metcon Metcon: 4 Rounds of: 30m Sled Push…315/225 20 Pull Ups 400m Run 1min Rest For... Read More

Strength: 9…7…5 of: Heavy DB Bent Over Row Negative Toes to Bar Metcon: Cash in- 75cal Row Then: 3 Rounds of: 55 Air Squats 35... Read More

Strength: Take 10mins to work up to a heavy TnG Clean n Jerk Metcon: 2 Rounds of: 4min AMRAP of: 13cal Bike 13 Clean n... Read More

100/80cal Ski 800m Run 100/80cal Row 800m Run 100/80cal Bike 800m Run For Time

25 GI Janes 50 Heavy Wall Balls…30/20…10/9 200m Reverse Sled Drag…270/225 200m Farmers Carry…97/70 400m Med Ball Run…30/20 200m OH Axle Bar Walk…130/90 For Time

Strength: 5min EMOM of: 2 Back Squats (2sec pause at bottom) Metcon: 3 Rounds of: 2min AMRAP of: 12cal Ski 12 Back Squats…155/105 1min Rest... Read More

Strength: Take 10mins to work up to the most difficult version of Strict HSPU and complete 3sets of 3reps at that level. Metcon: 3 Rounds... Read More

Auxiliary: 10min AMRAP of: 15 Sit Ups 15 Knees to Chest (Every 3min Plank) Metcon: 10 Rounds of: 25 Double Unders 12 S. Arm Snatches…50/35... Read More