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

Fit4ALL- 9am Bring a Friend for Free! Tabata Assault Bike (8 Rounds 20s/10s) Then……. AMRAP 16 Minutes 15 Burpees 20 DB Hang Snatch- light 30 Double Unders *EMOM 10 Jumping Squats*  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

Fit4ALL: Bring a Friend for Free at 9am!! Buns and Guns AMRAP 15 Minutes 20 KB Stiff Leg Deadlifts 20 Russian KB Swings 20 Glute Bridges 20 KB Bicep Curl Goblet Style Then…….. Cardio Circuit AMRAP 15 Minutes 200m Run, Row or Ski 10 Burpees over KB 20 Jumping SquatsRead More

Pause Back Squat: 3-3-3   Then….   AMRAP 11 Minutes 11 Pistols, R Leg (modify w/step-ups or SL squat to box) 11 S2OH, 115/63 11 Pistols, L Leg 11 C2B Pull-ups   11ish years ago at the 1st annual Pukies Day WOD Virtual 6am/4pm Split Squat: 4 x 10 Rest 1-2 min between   Then…...Read More

9 am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance: In Any Order In 13 Minutes Run, Row or Ski as far as you can Then…. AMRAP 13 Minutes 5 Strict Pullups 1o Burpees 15 Air Squats Then…… AMRAP 13 Minutes 50 Situps 50 Supermen 200m OH Plate Carry 45/25 Today marks 11...Read More

15 min to heavy strict press   Then…   10-9-8-7-6-5-4-3-2-1 Kb Snatch, 53/35 Cossacks Squats, 53/35 *Run or Ski 200m after each even round   Virtual: 9am Cossacks Squats: 3 x 10 / leg 1/2 Kneeling Press: 3 x 10/ Arm   Then…   10-9-8-7-6-5-4-3-2-1 Cossacks Squats SA Push Press, right *20 mountain climbers after...Read More

5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse Barbell Lunges, 45lb plate height   Then…   15 Min EOMOM 1st Min: 10/8 Cal Ski 2nd Min: 12 Wall Ball Shots, 20/14 3rd Min: 12 Russian Twists, 20/14  ...Read More