Power Snatch 2-2-2-1-1-1 Then: 15 Min AMRAP of: 3 Hand Stand Pushups 6 Power Snatch (155/110) 9 Toes to Ring *Metcon weight should be about 75/80% of weight achieved in strength portion if not RXd. Post Loads and Times to Comments and Zen:Read More

Skill WOD 8 min (:40 sec work, :20 rest) Handstand Walks Pistols, alt *Switch Movements EMOM Then… AMRAP 12 Minutes: Muscle-up Ladder ( 1-2-3-4-5-6-7…) 3 Deadlifts, 305/215 6 Box Jumps, 30″/24″ (Step Down) Our Holiday Party is Thursday December 18th. Look for your Evite within the next week. Please  RSVP asap. Read More

Front Squat 2-2-2@90% Then…. 4 Rounds 5 Power Clean 185/135 5 Front Squat 200m Run Gard Dog and Pauly D, going for it at the 6 am!  Read More

Climbing that rope another year higher! HBD Ashley. Bench Press 3rm + 2 sets at 90% Then: 30-20-10 Kettlebell Snatches 53/35 Toes 2 BarRead More

10am: Olympic Lifting 11am: Endurance WOD For Time: Run 400m 100 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 40 Wall Ball Shots Run 400 50 Double Unders 30 Wall Ball Shots 25 Double Unders 20 Wall Ball Shots Run 400m Matt The Catt & Catt Damon making a special appearance    Read More

DeadLift 3-3-3 Then: 10 Rounds of: 10 Burpees 10 Pullups *18 Min Cap Post Loads and times to Comments:Read More

5 Min EMOM 1 Snatch + 1 Hang Snatch + 2 OHS Then… “Wacky Wiser Partner Friday” 42 OHS, 95/63 42 Planking Burpees 200m Run 30 OHS, 115/80 30 Planking Burpees 200m Run 18 OHS, 135/93 18 Planking Burpees 400m Run Happy Halloween!Read More

Hang Clean 3-3-2-2-1-1-1 Then: 15 Min Amrap: 10 Kettle Bell Swing (2pood/1.5pood) 10 Hang Power Clean (115/80) 10 Box Jump (24/20) Post Loads and Times to Comments: HALLOWEEN WOD @ 6:30 PM – Costume Required.  Read More

Skill EMOM 8 Minutes (:40 on, :20 off) Handstand Walks Triple Unders (scale= Double Unders or DU attempts) *Switch Movements every Minute Then… “Jackie” 1000m Row 50 Thrusters, 45lb 30 Pullups   Happy Birthday Mike Ciunci and 6am’er Colleen!            Read More

Back Squat 2-2-2@90-95% Then… 5 Rounds 5 Power Cleans 205/135 5 Ring Muscle Ups Happy birthday to Broke Leg Meg!  Read More