WOD 3/18/19
Front squat 3×2 with 2 sec pause @85-93% Then… 14 min EMOM 1st min Rope Climb (legless if possible) 2nd min 3 Jerks (heavy as... Read More
Endurance WOD 3/17/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 400m Run 25 Wall... Read More
WOD 3/16/19
Sign up for your heats when your arrive and partner up for tomorrow’s 8am and 9am classes Workout 19.4 For total time: 3 rounds of:... Read More
WOD 3/15/19
WWPF- AMRAP 30 Minutes 3 Rounds (part 1) 30 Back Squats, 135/93 (partner holds back rack/ Switch every 5) 30 Lateral Box Jumps, 24/20 (switch... Read More
WOD 3/14/18
Power Clean 3-3-3 Then Pie Day (3.14) Elizabeth on a Bike 3 Rounds of: 14 Power Cleans 14 Dips 14 Cal on... Read More
WOD 3/13/18
Bench Press: 8 RM then 2 x 8 @ 90% Then… For Time: 3:00 Min Front plank, 45/25 (must accumulate 3 min before... Read More
WOD 3/12/19
EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar)... Read More
WOD 3/11/19
Front squat: 3×3 with 2 sec pause @80-85% 12 min AMRAP “Tour de Cindy” 2 rounds of 5 pull-ups 10 push-ups 15 air squats Then... Read More
Endurance WOD 3/10/19
9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air... Read More
WOD 3/9/19
OPEN WOD 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk M 50-lb.... Read More