Daily WOD

Strength: 5min EMOM of: 3 Bench Press Metcon: 3 Rounds of: 30cal Run 30 Sit Ups 30 Push Ups 30 Pull Ups For Time (15min... Read More

Strength: 3×3 of: Front Squat Metcon: 5 Rounds of: 18/15cal Bike 8 Power Cleans…205/145 18 Heavy Wall Balls…30/20…10/9 1min Rest For Time (27min Time Cap)

12min AMRAP of: 30cal Treadmill 20 Butterfly Sit Ups 3min Rest 30/25cal Bike 30 KB Swings…53/35 3min Rest 12min AMRAP of: 30/25cal Row 10 Burpee... Read More

**NO CLASSES TODAY** We are holding the fundraiser event “Jose Strong”. Please participate by signing up through the Eventbrite link HERE.

Strength: 8min EMOM of: EVEN MIN: 3 Negative Toes to Bar ODD MIN: 1 Right Arm KB Turkish Get Up 1 Left Arm KB Turkish... Read More

Strength: 6min EMOM of: 3 Weighted Chin Ups 3 Weighted Dips Metcon: 3 Rounds of: 18 SDLHP…135/95 9 Ring Muscle Ups (sub- 9 Dips, 9... Read More

Strength: 10mins to establish 6rm of one of the following: Strict PHSPU Strict Deficit HSPU Strict HSPU Kipping Deficit HSPU Kipping HSPU Metcon: 4 Rounds... Read More

Strength: 9…7…5 of: Deadlift (2min Rest) Metcon: 34…21…13 of: Bike Cals Hang Snatch…95/65 (13 Burpee Over Bar after each set) (3min Rest after each set)... Read More

Strength: 5min EMOM of: 2 Clean n Jerks Metcon: 2 Rounds of: 7min AMRAP of: 5 Clean n Jerks…155/105 5 Pull Ups 10 Push Ups... Read More

**NO CLASSES SUNDAY 4/1/18** With a partner, complete the following: 5min AMRAP of: 20m Sled Pushes…225/180 (Partner holds a HS while other partner works) 3min... Read More

Strength: Bench Press 5@70% 3@80% 1@90% Metcon: 2 Rounds of: 45/35cal Bike 35 Bench Press…135/95 35 Toes to Bar 2min Rest For Time (14min Time... Read More

Strength: 6-1 of: Weighted Pull Ups Shoulder Press 1min Rest between Metcon: 4 Rounds of: 25/20cal Row 15 Shoulder to OH…135/95 15 Chest to Bar... Read More

Strength: 6min EMOM of: 2 Snatches Metcon: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Snatch…95/65 For Time (15min Time Cap)

Strength: Deadlift 5 @ 70% 3 @ 80% 1 @ 90% Metcon: 3 Rounds of: 5min AMRAP of: 21/18cal Bike 18 KB Swings…70/53 15 Burpee... Read More

Strength: Back Squat 5 @ 70% 1RM 3 @ 80% 1RM 1 @ 90% 1RM Metcon: 100cal Row 50 Clean n Jerks…115/75 50 Back Squats…115/75... Read More

2 Rounds of: 6:20min AMRAP Row Cals :40sec Rest 6:20min AMRAP Run Cals :40sec Rest 6:20min AMRAP of: 40m Sled Push…45/25 6 Burpee onto Plate... Read More

With a partner, complete the following: 50 Partner Deadlifts…315/225 50 S2OH…135/95 100 Calorie Row 100 KB Swings…70/53 For Time

7min AMRAP up ladder of: 3 Thrusters…100/65 3 Chest to Bar Pull Ups 6 Thrusters…100/65 6 Chest to Bar Pull Ups 9 Thrusters…100/65 9 Chest... Read More

Auxiliary: 1:30min Hollow Body Hold :30sec Rest 1:30min Plank Hold :30sec Rest 1min Hollow Body Hold :30sec Rest 1min Plank Hold Metcon: 4 Rounds of:... Read More

**4:30pm, 5:30pm and 6:30pm Classes Canceled** Strength: 5min AMRAP of: 3 Power Cleans Metcon: 18 Power Cleans…155/105 9 Burpee Box Jump Overs…24/20″ 1min Rest 15... Read More

Strength: 6-1 of: Weighted Dips Negative Toes to Bar (1min Rest after each set) Metcon: 3 Rounds of: 30cal Run 20 Dips 10 Toes to... Read More

Strength: 5min EMOM of: 2 Heavy Thrusters Metcon: 27…21…15…9 of: Thrusters…95/65 Chest to Bar Pull Ups Calorie Row For Time (17min Time Cap)

3 Rounds of: 3:30min AMRAP of: Calorie Run :30sec Rest 3:30min AMRAP of: Calorie Row :30sec Rest 3:30min AMRAP of: 12 Air Squats 9 Pull... Read More

With a partner, complete the following: 200 Wall Balls…20/14…10/9 75 Burpee Bar Touch (EMOM 1 Rope Climb each) For Time – split reps as needed

21…15…9 of: Deadlift…225/155 HSPU (sub- hand release push up) Then: 21…15…9 of: Deadlift…315/205 (50ft. HS Walk after each set) (sub- bear crawl) For Time (9min... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 3 Rounds of: 4min AMRAP of: 60m Sled Push…135/90 24cal Row 12 Burpee Onto Plate 4min... Read More

Strength: 6min EMOM of: 2 Snatches Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 (10 Hang Snatch…115/80 after each set) Cash out- 33cal Run For Time (13min... Read More

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 40/30cal Bike 60 HSPU 50 SDLHP…115/75 40/30cal Bike For Time (15min Time Cap)

Strength: 5min EMOM of: 2 Thrusters Metcon: 5 Rounds of: 13 Thrusters…115/80 13 Chest to Bar Pull Ups For Time (12min Time Cap)

2 Rounds of: 5:20min AMRAP of: Row Calories :40sec Rest 5:20min AMRAP of: Treadmill Calories :40sec Rest 5:20min AMRAP of: Bike Calories :40sec Rest 5:20min... Read More

With a partner, complete the following: 50…40…30…20…10 of: Bike Cals Snatches…95/65 For Time – Partners can split reps as they see fit. – 6 Synchro... Read More

2 Rounds of: 100 Double Unders 20 OHS…115/80 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatches…50/35 100 Double Unders 12... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 5 Rounds of: 300m Row 30 Butterfly Sit Ups 15 Bench Press…135/95 For Time (20min Time Cap)... Read More

**NO PM CLASSES TONIGHT** Strength: 5min EMOM of: 3 OHS Metcon: 89cal Run 55 OHS…95/65 34 Ring Muscle Ups (sub- 55 Ring Rows) For Time... Read More

Strength: 5min EMOM of: 4 Sumo Deadlifts Metcon: 4 Rounds of: 25cal Bike 20 SDLHP…115/75 15 HSPU…floor 2min Rest For Time (22min Time Cap)