Front Squat 3-3-3 with 3 second pause at the bottom of each Then…. Fight Gone Bad Style 3 Rounds of Max Effort for 1 Minute at each station: Front Squats 135/95 Hand Release Push Ups Box Jumps 24/20 Prowler Push or Sled Drag 135/95 Row for Calories 1 Minute rest between each round Kendrick Farris...Read More

5, 5, 5 Reps of Bulgarian Split Squats rest 60 secs Single legged Romanian Deadlifts rest 60 secs Complete a set of one left & right leg movement for both. Then: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood DipsRead More

9am: Yoga 10am: Oly Class 11am: Endurance For Time: Run 1 Mile (w/med ball), 20/14 30 Burpee Pullups 800m run, 20/14 20 Burpee Pullups 400m Run, 20/14 10 Burpee Pullups         Due to high volume, a 4pm class on Thursday will start this week. In addition, beginners classes will also be added...Read More

AMRAP 15 Minutes 200m Run 5 Pullups 10 Pushups 15 Squat Clean Wall Balls 20/14 5 Minute Break Then…… AMRAP 15 Minutes 400m Run 15 KB Swings 53/35 10 Ring Pushups 5 Burpee over box jumps 20/16Read More

7 Min EMOM: 3 Snatches (touch and go) Then…W/ A Partner… 100 DU (50/50) 30 Snatches, 135/95 100 DU (50/50) 20 Wall Climbs 100 DU (50/50) 10 Rope Climbs 200m Firemans carry, (100m each) (scale with weighted run) *Snatches, wall climbs and rope climbs are alt reps    Read More

Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat 7:30 Strength Class Post Loads to Comments:   This Father’s Day my family along with many of our friends will be participating in the Gary Papa 5k to support Prostate...Read More

Barbell Walking Lunge: 3 X 50ft Perform max weight on the front rack for 50ft. Rest 2-3 minutes between sets. Then… 12 Min Clock: 21-15-9 Wall Ball, 20/14, (10ft) Pull-ups Then… Max Burpees with remaining time. Score = max Number of burpees completed *Pick a target above max reach for Burpees JButt & Noisewater right...Read More

OHS 1 RM Then….. 1000m Row 30 Clean and Jerks 135/95 50 Push Ups Team CFWC at Regionals.  Thanks to all who came out to support us! Missing from the picture: Mike CiunciRead More

Strength/Skill – 1 min ME V-out x 5 21-15-9 Deadlifts @ 315/205lbs Box Jumps @ 30″/24″ Time Limit 12 mins ** Mod** perform the WOD with 65-70% of your 1RM deadliftRead More

9am Yoga 10am Open Gym 11am Endurance WOD: Filthy Fifty- For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood=35lbs. Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders The...Read More