15 Minutes to work up to heavy 2 rep clean max (touch and go) Annie (10Min cap) 50-40-30-20-10 Double Unders Sit Ups Then…. Kelly (3 Rounds) (15 Min cap) 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14   Devon P, goin for it on the rower at Test Your Metal  Read More

5 x L/R One arm Bench Press.  A new Movement but not a new movement pattern.  Weights will be challenged by core stability/ability   3 Rounds for time: 53/35 lbs KB Complete the following complex ALL MOVEMENTS with Left Arm then complete ALL MOVEMENTS with the Right Arm. 3 Russian swings (this is a one...Read More

9am Yoga 10am Olympic Lifting 11am Endurance 3 Rounds: 800m Run 50 double unders 40 Situps 30 Wall Balls, 20/14 20 Burpees 10 Barbell Step-ups, 115/75 (20″/16″)   Thanks for supporting us where ever you go.    Read More

WOD DEMO CLICK HERE 5 rounds for time of: 5 Hanging Ring Extensions (right arm + left arm = 1) 5 Forward Rolls 5 Backward Rolls Scale for the backward roll will be a Candle Stick Roll 10 Sots Press, 45 lbs Foose 14:55 RX’d 01/02/2012 Wiser DNF (he turned green) 🙂Read More

Today’s Class Schedule: 7:30am, 9:30am, 12noon, 4pm 5 min EMOM: 3 squat cleans + 1 Jerk,  AHAP Then… “Wacky Wiser Partner Friday” 18 Front Squats, 185/135 18 Wt Pullups, 53/26 (hold KB with feet. No weight belts) 200m Run 14 Front Squats 14 Wt Strict Pullups 300 Run (around building through parking lot) 10 Front Squats 10 Wt...Read More

HAPPY THANKS PRESS-GIVING 8am, 9am and 10am Classes only Today Appetizer: 15 Min find 1 rep max Press Dinner servings of: 21 PushPress 21 BoxJumps 18 PushPress 18 BoxJumps 15 PushPress 15 BoxJumps 12 Push Press 12 Box Jumps 9 Push Press 9 Box Jumps 6 Push Press 6 Box Jumps 3 Push Press 3 Box...Read More

7 Min EMOM 1 Snatch (Squat W/2 sec Pause) + 1 Hang Snatch (Squat W/2 sec Pause) + 2 OH Squats Then… For Time 21 OH squats, 95/65 15 C2B Pullups 15 OH Squats, 115/85 15 C2B Pullups 9 OH Squats, 135/95 15 C2B Pullups * Beginners: Keep Weight constant Please use the Mobility WOD...Read More

EMOM 7 1 Clean (squat) 2 sec pause in bottom 1 Hang Clean (squat) 2 sec pause in bottom 2 Front Squats Then… With a partner (15 Min Cap) 10 Rounds 1 Power Clean 135/95 3 Hang Squat Cleans 2 Shoulder to Over Head Run 100ft One partner rests while the other works through the...Read More

  15 Min to establish a 1RM Single Arm Dumbell or Kettlebell Clean & Jerk Left & Right arm   Then 20 min AMRAP 10 Alternating Single Arm Kettlebell Clean & Jerks 10 Overhead Walking Lunge L arm 10 Overhead Walking Lunge R arm 30 sit-upsRead More

9 am- Yoga 10-am Olympic Lift Class 11 am- Endurance Willy Three rounds for time of: Run 800 meters 225/155 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 70/53     U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to...Read More