Deadlift Deload 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% Then… 4 Min AMRAP 400m Run Max SDHP, 70/53 REST 2 MIN 4 Min AMRAP 400m Run Goblet Squats, 70/53 REST 2 MIN 4 Min AMRAP 400m Run Max KB Swings, 70/53Read More

Back Squat 4×2 Then…… 3 Rounds 15 Thrusters 95/63 15 Burpees over BarRead More

Classes at 8m and 10 am Labor Day WOD Remix 5 Rounds 100m Sandbag Bear Hug Carry, 100/75 or Double KB Front Rack Carry 53s/35s 400m Run 10 Strict Pull-ups 10 Hang Power Cleans, 155/103 10 Front Squats 155/103Read More

Oly: Clean and Jerk:1RM OHS: 1RM Then… ENDURANCE AMRAP 35 Minutes 10 Burpee Pullups 300m Run 20 Strict Press 95/63 300m Run 30 V Ups 300m Run 40 Split Lunge 95/63 300m Run 50 SA Russian Swings 53/35 300m RunRead More

10 Minutes To Complete: 100 Floor Press (135/93) *Every time You Break = 5 Bar Facing Burpees* 10 Minutes to Complete: 100 DB Box Step Ups (2 DBS) (50/35s) (20inch) *Every Time You Break = 7 Box Jumps* 10 Minute AMRAP: Max Front Plank *Every Time You Break = 10 Sit Ups*Read More

WWPF – Vicki’s Birthday Bash Edition 0:00 – 15:00 1RM Hang Snatch 17:00 – 32:00 15 Min AMRAP 63 Synchronized Wall Ball Shots, 20/14 63 DU Relay 63 Sandbag Ground 2 Over Shoulder, 100/75 (mix reps anyway) 63 DU RelayRead More

13 Heroes-CFWC Version AMRAP 32 Minutes 13 Strict Handstand Push Ups 13 KB SDHP 70/53 13 Chest to Bar Pullups 13 KB Swings 70/53 13 Burpees 13 KB Snatch 70/53 1300m Run or Row The fallen include: Marine Corps Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah Marine Corps Sgt. Johanny Rosariopichardo,...Read More

Deadlift: 4RM Then, 1 x 4+ @ 95% 13 MIN AMRAP 9 Deadlifts, 225/153 7 Box Jumps, 30″/24″ 5 MU (ANYWAY)Read More

EMOM 10 Minutes Hang Power Clean 3-3-3-2-2-2-1-1-1-1 Then……. 5 Rounds 10 Hang Power Cleans 135/93 12/8 Cal Bike/Row 30 Double Unders *Rest 2 Minutes after each round. Score is fastest time on any round*Read More

Back Squats 4×2 Then…… Arm Cindy AMRAP 15 Minutes 5 Strict Pullups 10 Ring Dips 15 Push Press 95/63Read More