Daily WOD

Strength: 6min EMOM of: 2 Neg Toes to Bar 4 Strict Dips Metcon: 3 Rounds of: 6min AMRAP of: 30/20cal Bike (cash in) 20 Toes... Read More

Auxiliary: 8 Rounds of: 30sec AMRAP of Sit Ups 30sec Plank Hold For Total Sit Ups Metcon: 100/80cal Row 100 Wall Balls…20/14…10/9 50 Power Cleans…165/115... Read More

Strength: Take 6mins to establish the heaviest prettiest 2rm Shoulder Press. Then complete the following based on that 2rm being 100% 6@70% 4@80% 2@90% Metcon:... Read More

Strength: – Take 6mins to work up to a heavy beautiful 2rep Deadlift. Use that weight for the following percentages. 6@70% 4@80% 2@90% Metcon: 8... Read More

Strength: 6×70% 4×80% 2×90% – Take 6min to work up to your heaviest perfect 2rep back Squat. Then take 70% of that and use that... Read More

89/75cal Run 89/75cal Bike 89/75cal Row 200m Sled Push…180/115 3 Rounds of “CINDY” For Time

With a partner, complete the following: 5 Rounds of: 60/50cal Row 20 Clean n Jerks…135/95 For Time

Strength: 70% x 6 Thruster 80% x 4 Thruster 90% x 2 Thruster -Work up to a near max 2rep thruster. Base the percentages off... Read More

Auxiliary: 800m Run (outside) For Time Metcon: 72cal Run 72 Sit Ups 144 Double Unders 72 Toes to Bar For Time (15min Time Cap) This... Read More

Strength: 10,8,6,4 of: Deadlift (2min Rest after each set) Metcon: 5 Rounds of: 3min AMRAP of: 22/18cal Row 15 Burpee Onto Plate 22 HDDWB’s…20/14…12/11 15... Read More

Strength: 6min EMOM of: 2 TnG Snatches Metcon: 5 Rounds of: 15 Snatches…115/75 15 HSPU…45’s 60m Sled Push…180/115 1min Rest For Time (19min Time Cap)

Strength: 5min EMOM of: 2 OHS Metcon: Cash in- 50/40cal Bike Then: 3 Rounds of: 30 OHS…95/65 20 Chest to Bar Pull Ups For Time... Read More

12min AMRAP of: 50cal Row 25 Burpee Bar Touch 1min Rest 12min AMRAP of: 50cal Bike 25 Push Ups (or HSPU) 1min Rest 12min AMRAP... Read More

With a partner, complete the following: 2000m Row (partner holds barbell overhead…115/75) 60 Front Squats…115/75 (partner holds plank) 60 Snatches…115/75 For Time

Auxiliary: 2×30/20cal Row (2-3min Rest after) For fastest Metcon: 4 Rounds of: 2min AMRAP of: 50 Double Unders 15 Burpee Box Jump Overs…24/20″ 25 KB... Read More

Strength: 10mins to work up to a heavy 2rm Clean n Jerk Metcon: 5 Rounds of: 10 Clean n Jerks…135/95 200m Sprint 1min Rest For... Read More

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 89/72cal Row 55 HSPU’s…45’s (sub- HR Push Ups) 200m Sled Drag…225/180 400m Run For Time (15min Time... Read More

Strength: 5min EMOM of: 2 Thrusters 2 Weighted Chins Metcon: 2 Rounds of: 40 Thrusters…95/65 40 Pull Ups 40/30cal Bike 40 SDLHP’s…95/65 3min Rest For... Read More

No classes today everyone!! We will all be participating in “STEPS TO CURE SARCOMA”. There is a 5k along with a 1mile Run option. Please... Read More

With a partner, complete the following: 3 Rounds of: 15/8 Tire Flips 30 Burpee Box Jumps…20/18″ 30/20cal Bike For Time

Strength: 6min EMOM of: 2 Bench Press Metcon: 200m Sled Push…135/90 Then: 3 Rounds of: 25 Chest to Bar Pull Ups 20 KB Swings…70/53 50... Read More

Strength: 10mins to establish 2 heavy Power Cleans Metcon: 21…18…15… of: Power Cleans…135/95 HSPU’s (EMOM of 5 Back Squats…135/95) For Time (13min Time Cap)

Auxiliary: 5min EMOM of: (5) 30m Shuttle Touch For Fastest Time Metcon: 80/65cal Bike 60 Sit Ups 45 Burpee onto Plate 200m KB Farmers Carry…70/53’s... Read More

Strength: 6min EMOM of: 2 Deadlifts 4 Dips Metcon: 3 Rounds of: 34/27cal Row 21 Dips 13 Bar Muscle Ups (sub- Chest to Bar Pull... Read More

Strength: 6min EMOM of: 2 Back Squat Metcon: 2 Rounds of: 8min AMRAP of: 50 Wall Balls…20/14…10/9 30 Hang Snatches…115/75 30cal Run 8min Rest For... Read More

2 Rounds of: 6:20min AMRAP of: Calorie Row :40sec Rest 6:20min AMRAP of: Treadmill Calories :40sec Rest 6:20min AMRAP of: 20 KB Swings…70/53 10 Burpee... Read More

With a partner, complete the following: 5 Rounds of: 30 Wall Balls…20/14…10/9 (Partner holds rack position) 15 Power Cleans…165/115 (Partner holds HS or Plank) For... Read More

Strength: 5min EMOM of: 3 Deadlifts Metcon: 3 Rounds of: 30cal Row 20 HSPU 15 Toes to Bar 20cal Bike For Time (20min Time Cap)... Read More

Jacked Abs: 4min AMRAP of: 10 Sit Ups 4 Hollow Rock n Rolls (each side 2x’s) Metcon: 4 Rounds of: 4min AMRAP of: Cash in-... Read More

Strength: 6min EMOM of: 3 Negative Toes to Bar 3 Shoulder Press Metcon: 2 Rounds of: 7min AMRAP of: 21cal Treadmill Sprint 15 Clean n... Read More

Strength: 8mins to work up to a heavy single Snatch Metcon: 3 Rounds of: 30/20cal Row 30/20cal Bike 20 Snatches…115/75 2min Rest For Time (22min... Read More

**One class 10:00am** **BBQ to follow** 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time

Monday 10:00am “MURPH” BBQ to follow. Pot luck style, bring an item to share!

**NO ENDURANCE CLASS SUNDAY** **”MURPH” followed by pot luck BBQ Monday at 10:00am** With a partner, complete the following: 2 Rounds of: 100 Double Unders... Read More

**YIN YOGA- Saturday 11:45am** **No ENDURANCE CLASS SUNDAY** **”MURPH” followed by pot luck BBQ Monday at 10:00am** Strength: 10mins to work up to a heavy... Read More

Strength: 6min EMOM of: 3 Dips, 3 Strict C2B Metcon: 3 Rounds of: 35 High Wall Balls…20/14…12/1 120m Farmers Carry…97/70’s 20 Dips 2min Rest For... Read More