WOD

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian NO YOGA TODAY- We will have ROMWOD Endurance: Bill and Bernadette Endurance-Palooza AMRAP 36... Read More

15 Minutes to a heavy Thruster Then….. AMRAP 16 Minutes 500m Row or Ski 15 Thrusters 115/83 4 Rope Climbs Happy birthday to Bernadette!  ... Read More

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   3 Rounds of:... Read More

Close grip bench: 3 x 4 Strict Wt pull-ups: 3 x 3   Then…   10-9-8-7-6-5-4-3-2-1 KB swings, 53/35 Toes Through Rings HSPU

15 Minutes to a heavy Hang Clean Then…. 5-4-3-2-1 Hang Clean 165/113 Burpee Bar Muscle Up Then, immediately afterward: 75 Wall Balls in fewest sets... Read More

Back Squat 4 RM, then 2×4 @100% Then….. EMOM 12 Minutes-Switch movements every minute 1 Minute Ski Erg 1 Minute Ring Pushups 1 Minute Thrusters... Read More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 12 Minutes 200m Plate Carry... Read More

Deadlift 7×1 Then: 14 Min AMRAP of: 800 Meter Run Then With Remaining Time Complete: 3 burpee box jump-overs 3 deadlifts (225/153) 6 burpee box... Read More

EMOM 7 Min 1 clean 2 hang cleans   then….   Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring Dip   F4ALL Wall Sit