WOD 4/24/19
Deadlift: Test 1RM Then…. 3 Rounds: 1:00 Wall Sit, 70/53 21 OHS, 70/53 (Switch arms as needed) 1:00 Handstand Hold 15 Strict... Read More
WOD 4/23/19
15 Minutes to work up to heavy Clean and Jerk Then….. AMRAP 17 Minutes 400m Run 3 Rope Climbs 18′ 1 Clean and Jerk 225/153... Read More
WOD 4/22/19
Tempo Back Squat: 5-5-5 3s drop 3s pause 3s up Rest 2-3 min between (build a little from last week) Then… 2 rounds for time... Read More
Endurance WOD 4/21/19
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance WOD: AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Weighted Box... Read More
WOD 4/20/19 – Butterfly Run 5k
There are no classes today due to the Butterfly Run 5k or 1mile Fun Run. There will be open gym from 9-11 NOT SIGNED UP?... Read More
WOD 4/19/19
WWPF 42 Ground 2 OH, 155/93 30 Planking Burpees (partner holds plank/mix anyway) 18 Strict Pull-ups (partner hangs from bar/ mix anyway) 30... Read More
WOD 4/18/19
Front Squat 3-3-3 Then 4 Rounds 400 Meter Run 15 Kettle Bell Swings 70/53 21 wall balls Post Loads and Times... Read More
WOD 4/17/19
Bench Press: Test 1RM Then… Strict Diane 21-15-9 Deadlift, 225/153 Strict HSPU Then… CASH OUT: 50 Box Jumps, 24/20 Sign... Read More
WOD 4/16/19
EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 15 Burpee Muscle Ups 30 Toes to Bar 15 Hang... Read More
WOD 4/15/19
Tempo Back Squat: 6-6-6 3s drop 3s pause 3s up Rest 2-3 min between Then… 15min AMRAP with a single DB 10 DB push press... Read More