WOD

Get as far as you can in 3 Minutes 7 Ring Muscle Ups 20 Burpee over box Jump  24/20 30 Ground to OH 135/93 40... Read More

8rm back squat 2×8 @90% 3 rounds for time: 30 Wall Balls 20/14 15 HSPU

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian AMRAP 30 Minutes 800m Run 4 Rounds of Cindy (5 pullups, 10... Read More

Happy birthday to frenchie Friday Alison L. She loves fancy beer and her french bulldog…and her husband…in that order? Bench press 5×5 AMRAP 10 Minutes... Read More

“WWPF” “SEPTEMBER 11th “- 30 Min AMRAP: 343m Firemans Carry  (# of firefighters killed) – Split up anyway  37 C2B Pullups (# of Port Authority Police Officers... Read More

Front Squat 3-3-3 Then: 5 Rounds for Time: 10 Hang Squat Clean 135/95# 20 Push Ups 10 Pullups Post Loads and Times to comments and... Read More

1A. RDL: 3 x 3 1B. Strict Weighted Pullup: 3 x 3 Then.. 3 Rounds: 15 Deadlifts, 225/153 50 DU 15 Toes 2 Bar Happy... Read More

Back squat 8 RM, then 2×8 @90% of 8 RM Then…. 10 Minute Ladder 1,2,3,4,5,6,7,8……….. Bar Muscle Up Snatch (full squat depth)135/93     Abmat,... Read More

Kicking back and watching the Rocky movie legacy unfold I was inspired. We enjoy the fruits of Labor day from those who have fought and... Read More

**NO OLY CLASS** 9am Open Gym 11am Endurance 3 ROUNDS 800m run 50 DU 25 Wall Ball Shots, 20/14 10 Press Press, 115/73 *Row 1000m... Read More