Daily WOD

Strength: 5min EMOM of: 2 Deadlifts 1 Power Clean Metcon: 7 Rounds of: 11cal Run 7 Power Cleans…165/115 11 Deadlifts…165/115 1min Rest For Time (20min... Read More

Strength: 10…6…2 of: Bench Press Metcon: 2 Rounds of: 120m Sled Push…225/180 30 Bench Press…155/105 42/30cal Bike 1min Rest For Time (17min Time Cap)

Strength: 10…8…6 of: Strict Chin Ups SDLHP Metcon: 40…30…20 of: High Wall Balls…20/14…12/11 Med Ball Knees to Chest…20/14 Ski Erg (40/30…30/20…20/10) For Time (17min Time... Read More

Strength: 6min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 3 Rounds of: 6min AMRAP of: 30/21cal Row 15 Snatches…135/95 30/21 Dips 15 Burpee... Read More

Strength: Thrusters 6@70% 4@80% 2@90% Metcon: 21…15…9 of: Thrusters…135/95 Chest to Bar Pull Ups HSPU…45’s KB Swings…97/70 For Time (15min Time Cap)

2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Bike Then: 3 Rounds of: 15/10cal Row 5 Pull Ups 10 Push Ups 15 Air Squats For... Read More

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

Auxiliary: 1min…45sec…30sec of: Hollow Hold Rt side Plank Lf side Plank Plank Metcon: 5 Rounds of: 25/20cal Row 7 Shoot Throughs 5) 30m Shuttle Touches... Read More

Strength: Take 10mins to work up to the heaviest snatch you can muster. Metcon: 3 Rounds of: 5min AMRAP of: 8 Burpee Over Bar 15cal... Read More

Strength: 10…8…6 of: Strict Chest to Bar Pull Ups Shoulder Press (2mins Rest between sets) Metcon: 15 Bear Complex…75/55 50cal Run 15 Bear Complex…75/55 8... Read More

Strength: 3×5 Deficit Deadlifts (standing on 45 plates) Metcon: 21…15…9 of: Deadlift…225/155 Bike Cals 5min Rest then: 21…15…9 of: Strict HSPU Row Cals For Time... Read More

Strength: 3×5 (each leg) Bulgarian Split Squat 2min Rest between sets Metcon: 10 Rounds of: 8 Toes to Bar 10m OH Walking Lunge…45/25 8/6cal Ski... Read More

3 Rounds of: 2:40min AMRAP of: Treadmill Cals :20sec Rest 2:40min AMRAP of: 20cal Ski 20 Burpee onto Plate :20sec Rest 2:40min AMRAP of: 20cal... Read More

3 Rounds of: 60m Sled Push…270/225 120m Farmers Carry…97/70 33 Bench Press…205/145 50 Air Squats 33 Chin Ups For Time

Strength: Take 7mins to work up to a very heavy Thruster. Metcon: 4 Rounds of: 4min AMRAP of: 10 Burpee Over Bar 20 Thrusters…95/65 20/15... Read More

**10:00am CLASS ONLY** **No 6:00am Class on Friday 11.23.18** With a partner, complete the following: 22min AMRAP of: 60 Goblet Squats…70/53 60 KB Swings…70/53 60... Read More

**10:00am Class only on THURSDAY** “Move60” is on Wednesday 6:30pm Strength: Sumo Deadlift 6@75% 4@80% 2@85% Metcon: 55/45cal Row 15 Shoot Throughs 34 SDLHP…135/95 10... Read More

Strength: Back Squat 6 @ 75% 1RM 4 @ 80% 1RM 2 @ 85% 1RM Metcon: 34…21…13 of: Back Squat…135/95 Chest to Bar Pull Ups... Read More

Strength: Take 6mins and work up to a heavy 2rep Clean n Jerk Metcon: 27/21cal Ski 27 Clean n Jerks…115/75 21/15cal Bike 21 Clean n... Read More

**FRIENDSGIVING TONIGHT 6:30pm** Complete 100/80cals on each of these machines in any order you choose. Treadmill Echo Bike Rower Ski Erg After completing 100/80cals on... Read More

4 Rounds of: 4min AMRAP of: 6 Deadlifts…275/185 5 Snatches…185/125 6 HSPU’s…(3) 35’s 4min Rest For Total Reps

Strength: 8…6…4 of: Chest to Bar Pull Ups Use the most challenging variation with the associated reps (Strict, more difficult band, Weighted). Take approximately 2mins... Read More

Strength: Every 2mins for 10mins: 2 Power Cleans @ 80% 1RM Metcon: 10 Rounds of: 10 High Wall Balls…20/14…12/11 5 Power Cleans…185/125 For Time (12min... Read More

Auxiliary: 1min…45sec…30sec of: Hollow hold Rt side Plank Hold Lf side Plank Hold Plank Hold Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Bike 20... Read More

Strength: 8…4…2 of: Back Squat – End with a heavy 2 rep Metcon: (Cash in 30/20cal Ski) 20 Back Squats…115/75 30 Toes to Bar 30... Read More

Strength: 5…4…3…2 of: Shoulder Press Take 1min Rest between sets and increase weight. Metcon: 3 Rounds of: 5min AMRAP of: 12 Deadlifts…155/105 9 Hang Cleans…155/105... Read More

12min AMRAP of: Treadmill Calories 12min AMRAP of: Bike Calories 12min AMRAP of: 30/25cal Row 30 Wall Balls…20/14…10/9 25 Strict HSPU 20 KB Swings…70/53 For... Read More

10-1 of: Clean n Jerk…185/125 (30 Double Unders, 10cal Bike after each) For Time Fitness Friendsgiving, Sunday, November 18th 6:30pm. Friends, Family and Kids welcome.... Read More

Strength: 21…15…9 of: Back Rack Lunge Steps Chin Ups Metcon: 4 Rounds of: 4min AMRAP of: (4) 30m Sled Push…180/135 40/30cal Ski 20 G.I. Janes... Read More

Strength: Take 8mins to work up to a heavy 5 Rep Hang Squat Snatch. Metcon: 18min AMRAP of: 25 Hang Squat Snatches…95/65 25 Toes to... Read More

Strength: 8…4…2 of: Weighted Pull Ups Work up to a heavy single weighted pull up. Once you have established a heavy single, knock that weight... Read More

Strength: 6…4…2 of: Bench Press Work up to the heaviest set of 6 that you can muster with good form. From there, increase the weight... Read More

*FITNESS FRIENDSGIVING, SUNDAY NOV. 18th* (friends and family welcome) Strength: 5min EMOM of: 2 Power Clean, 1 Push Jerk Metcon: 4 Rounds of: 30cal Run... Read More

Cash in: 400m Sled Drag…90/45 400m Med Ball Run…20/14 200m Farmers Carry…97/70 Then @ 15min: 3 Rounds of: 3:20min Ski Erg Cals :40sec Rest 3:20min... Read More

4 Rounds of: 20/15cal Row 10 Bench Press…185/125 Then 4 Rounds of: 10 Front Squat…165/115 10 Strict HSPU…45’s For Time

Strength: 6min EMOM of: 3 Muscle Snatch Metcon: 3 Rounds of: 5min AMRAP of: 30/25cal Bike 20 Snatch…115/75 3min Rest For Total Reps