WOD

Back Squat: 3 x 8 reps Then… “Wacky Wiser Partner Friday” 18 minute Death By….. Walking Lunge (front rack), 135/95 10m run   Partner Friday!... Read More

Power Clean 3-3-2-2-1-1-1 Then; 12 Min AMRAP/Ladder of: 3 Power Clean 155#/110# 3 Wall Balls 20#/15# 3 Dips 6 Power Clean 6 Wall Balls 6... Read More

Skill AMRAP 7 Minutes 25′ Handstand Walks (sub w/20 handstand touches) 30 DU (sub 15 Du Attempts) THEN… 3 Rounds: 10 Front Squats, 185/135 15... Read More

AMRAP 5 Minutes 5 Strict Pullups 10 Pistols EMOM 7 3 Power Snatches Then…. 3 Rounds 100m Run 20 Burpees 100m Run 20 Toes to... Read More

  Happy Father’s Day! 3 Rounds for time of the following KB complex (RX don’t put the KB down the entire round) 10 Kb Snatch ... Read More

10am: Open Gym 11am: Endurance WOD 30 Min AMRAP “Cindy” w/ a partner 200m Farmers Grip Carry, (2) 25lb/(2) 15lb plates While 1 person completes... Read More

*Reminder: No working out past 9 am due to the Fortify seminar Choose a Hero Ryan 5 Rounds 7 Ring Muscle Ups 21 Burpees OR….... Read More

********NO  5pm Class Today!********** 12 minutes to establish a 10 step weighted walking lunge *W/ barbell in the front rack position Then… AMRAP 15 Minutes:... Read More

Deadlift 3-3-3 Then: 150 Kettle Bell Swings for time (53/35) Complete with the least amount of breaks as possible But….. 1st break = 50 box... Read More

Press: 5-5-5 Then.. For Time: 200m Run 21 Power Cleans, 135/95 9 Strict Pullups, 53/26 (use your feet to hold the KB) 200m Run 15... Read More