WOD 3/9/18
WWPF 0:00-9:00 9 MIN CAP Find 5RM Front Squat (FROM FLOOR / NO RACK) ——1 min break——- 10:00 – 19:00 9 MIN AMRAP... Read More
WOD 3/8/18
Dead Lift 3-3-3 Then 12 Min AMRAP 7 Thrusters (95/63) 7 Wall Balls 7 Weighted Pullups (20#/14# – Hold Wall ball b/w... Read More
Weather Update 3/7/18: We will be closing at 4pm today
We will have the 12 Noon class and Open gym from 1-4pm. We are closing at 4pm
WOD 3/7/18
Bench Press: 3 RM 2 x 3 @90% Then… For Time 75 Double Unders 36 OHS, 95/63 36 Box Jumps, 20′ 55... Read More
WOD 3/6/18
15 Minutes to a Heavy Clean and Jerk Then…. 12 Minute Ladder 1 2 3 4 5 6 7 8…. Squat Clean 185/113 Ring Or... Read More
WOD 3/5/18
Find a 2 Rep Max Back Squat, complete 2 sets of 2 at 90% Then… AMRAP 10 min 10 Suitcase Dealifts 70/53 KB Farmers KB... Read More
Endurance WOD 3/4/18
9 am Open Gym 10 am Olympic Lift Class 11 am Endurance In any order, no break between Jackie 1000m Row 50 Thrusters 45lbs 30... Read More
WOD 3/3/18
8am and 9am Regular classes: 15 Min to a heavy Clean Then…. 1-2-3-4-5-6-7-8-9-10 Front Squat 95/63 Bar Facing Burpee IF YOU ARE SIGNED UP... Read More
WOD 3/2/18
WWPF 1000m Row (Partner Holds Front Plank) – Switch when partner can’t hold plank 42 Hang Power Cleans, 135/93 (mix reps anyway) 30 Shoulder... Read More
WOD 3/1/18
Hang Snatch 2-2-2 Then: 21-18-15-12-9-6-3 KB Swing 53/35 Box Jump Ring Pushups Post Loads and Times to Zen and Comments: