Read More

The Single Life   DeadLift 1-1-1   Then:   30 Rounds for time of:   1 Dead lift 275/183 1 Burpee 1 Ring Muscle up   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: Establish 8RM Strict Weighted Pullups: 3 x 5   Then….   WWPW W/Partner…. AMRAP 18 Min 60 DU / 60 DU 30 Weighted Pushups, 45/25 10 Thrusters, 155/103 *Post total reps     Happy Birthday Jess!      Read More

WBPT-VALENTINE PARTNER WOD With a partner: AMRAP 7 MINUTES SQUAT Clean and Jerk 185/123 THEN…. With a Partner: AMRAP 15 Minutes 3 Hang Power Cleans each 185/123 5 Synchronized bar muscle ups  (scale 7 pullups) 14 Alt box jumps, 30/24 Don’the forget to sign up for The Open!    Read More

8 rep max Back Squat then perform 2 sets of 8 at 9o% 16 min AMRAP  “Floyd” Cal Row Burpees  w/ a partner one person rows while other burpees.  Score total number of cals and burpees. Correctional Officer Sgt. Steven Floyd died during a hostage standoff inside the James T. Vaughn Correctional Center in Smyrna,...Read More

9 am-open gym 10 am-Olympic lifting 11 am-endurance   21-15-9 Front squat 95/63 Pushup 1 mile RUN 21-15-9 Double under Med ball sit up Wall ball 1600m ROWRead More

Hang Power Clean: 3-3-3   Then…   30-20-10 Kb Swing, 70/53 Hang Power Clean, 115/73 Toes 2 Bar Some of our newest new you members!Read More

WWPF 16.1 Open WOD Relay spin off 30 min Relay AMRAP 8 Front Rack Lunges, 135/93 8 Burpees over bar 8 Front Rack Lunges 8 C2B Pullups *Tag partner after each round. Post total rounds New You Learning the SnatchRead More

Snatch   2-2-2   Then   21-15-9-15-21   Power Snatch 95/63 Box Jumps Push Ups   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: Establish a 10rm Strict Weighted Pullups: 3 x 5reps Then… 15.3 AMRAP 14 minutes 7 MU 50 Wall Ball Shots, 20/14 (10’/9′) 100 DU Are you registered for this years open?Read More