WOD 3/13/18
EMOM 7 Minutes-Increase weight each round 3 Hang Cleans 1 Jerk Then….. AMRAP 15 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power... Read More
WOD 3/12/18
One Rep Max Back Squat Test! 10 min AMRAP Alternating L/R Turkish Get-ups 50/35 KB or DB
WOD 3/11/18
9am-11am: Open Gym 10am: Olympic Lifting Class 11am: Endurance Complete Both AMRAP’S in any order….. AMRAP 18 MIN 250m Row 21 Wall Ball... Read More
WOD 3/10/18
Snatch: 1RM Then.,. 14 Min Ladder (3-6-9-12-15-18…..) Kb Swing, 70/53 HR Push-up Goblet Squat, 70/53 OR Workout 18.3 2 rounds for... Read More
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