WOD 5/1/17
Front Squat 3×4 with 3 second pauses on reps 1 and 4 Then…. 30-20-10 Single Arm KB Clean and Jerk 70/53 KB Box Step Up... Read More
WOD 4/30/17
10am: Oly 11am: Enduro 8 min EMOM 100m Sprints Rest 2 min 4 Rounds 2 min amrap 4 box jumps 4 thrusters... Read More
WOD 4/29/17
Team Training is Today from 1pm to 3pm. The 8am and 9am Classes and open Gym at 10am will operate as Normal. ... Read More
WOD 4/28/17
WWPF AMRAP 16 Min 400m Farmers Carry Relay (must switch every 100m), 70/53 55 Sumo Deadlift Highpulls, 70/53 55 DB Push Press, 50/35 ... Read More
WOD 4/27/17
Back Squat 2-2-2 Then: 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 300 Meter run 21 Burpee Over... Read More
WOD 4/26/17
Bench Press: 3 x 5 (3 sec neg) Strict Pullup: 3 x M.E. (3 sec pause over bar) Then… AMRAP 14 Min... Read More
WOD 4/25/17
15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes... Read More
WOD 4/24/17
Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on... Read More
Endurance WOD 4/23/17
9 am- 11am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 8 Rounds Run 400m or row 500m (can switch every round) 5 Strict... Read More
WOD 4/22/17
5 rounds for time: 7 × 1 DB power clean 1 Front Squat 1 Push press 1 Front Squat 1 Push press 200m DB farmers... Read More