EMOM 7 Minutes 2 Snatch Pulls + 1 Snatch Then……. For Time 1 Mile Run (Can sub row or ski) 50 Burpees 30 Snatch 135/93 Virtual WOD: 6am, 12 Noon a. Handstand Hold 3 x 60s b. Wall Sit 3 x 90s Then…… 21-15-9-6-3 KB Taters KB Push Press, rt KB Push Press, lt Toes...Read More

Front Rack Step-ups: 3 x 8/leg (box ht above knee/no kick off) Strict Pull-ups: 3 x max effort   Then..   AMRAP 16 Minutes 60 Double Unders 40 Alt Pistols 20 SA DB Rows, 50/35   Virtual 6am/4pm SA Floor Press: 3 x 15 SA High Pulls: 3 x 15   Then….   16 min...Read More

Clean and Jerk 1-1-1 Then…… 3 Rounds 10 Clean and Jerk 135/93 20 Ring Push Up 400m Run Congrats to Ashley and Brian on the birth of baby Jack!     Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 (slow tempo) b. Renegade Row 3×10-15/arm Then…… AMRAP 15 Minutes 20 Plate, KB or...Read More

Pause Back Squat 3-3-3   then…   Amrap 15Min 10 OHS, 115/73 15 box jumps 15 Pull-ups   10 OHS 15 box jumps 10 C2B   10 OHS 15 box jumps 5 MU   How low can you go? ———————————————————————————- Virtual 6am/4pm Bulgarian Split Squat: 3×12/leg *rest 1-2 min Between sets   then…   15...Read More

8 am- Virtual Yoga with Brantlee 9 am- Olympic Lift Technique with TJ 10:15 am: Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 Box Step Up and Over with Plate 20 Plate Ground to Overhead 20 Plate Sit Up *No RX weight or box height* AMRAP 12 Minutes 5 Toes to Bar 10 Pushup...Read More

Front Squat: 5-5-5   then…   “The Mark Janus” 21-15-9 Hang Power Clean Front Squat Jerk *135/93   The Mark Janus —————————————————————————— Virtual 9am 100 Bicep Curls *12 Skull Crushers every time  you break   Then….   42-30-18 Goblet Squats SA dB hang Cleans SA DB push press  Read More

Running Clock: 3 Rounds 21 Wall ball Shot, 20/14 15 Toes 2 Bar 9 Thrusters, 135/83   2 Rounds 800m Run 11 Deadlifts, 255/173   1 Round 400m Farmers Carry, 70’s/53’s (KB or DB’s)   Box 1 2009:  Foose explains kipping pull-up mechanics while Jenny demo’s at our grand opening  Virtual 6am/4pm   50 Walking...Read More

EMOM 11 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 20/15 Cal Bike 40 DB Snatch 50/35 60 Double Unders Wiser, already crazy 11 years ago! Virtual WOD: 6am, 12 Noon a. Kneeling Press 3 X ME per arm b. Weighted Cyclist Squat 3 X 30 (slow tempo) Then……. AMRAP 15...Read More

For Time: 11 MU (24 Pull-ups/24 Dips) 40 Box Jumps, 24/20 50 Single arm Russian Swings, 53/35 60 Cal Row/or Ski 50 Single arm Russian Swings 40 Box Jumps 11 MU  (24 Pull-ups/24 Dips)   CORE CASH OUT: 5 min AMRAP :30 Weighted Plank :15 L-Sit   Welcome our newest member Chris   Virtual 6am/4pm...Read More

EMOM 11 Minutes-Work up heavy, to be done as a complex 1 Deadlift 1 Hang Clean 1 Front Squat 1 Jerk Then……. 11 Rounds 3 Strict HSPU (5 Pike Pushups) 3 Squat Cleans 185/133 Back in 2011, celebrating the engagement of Vinnie and Michelle! Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 b....Read More