WOD

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Brian 1600m Run 100 Double Unders 200m Farmer Carry 800m Run 80 Double Unders... Read More

8 am- Class 9 am- Class 10 am-12:30pm Open Gym 16.5 21-18-15-12-9-6-3 Thruster 95/63 Burpee *Scaled and Masters 55+  65/45 *Scaled Masters 45/35 *Teen 65/45

EMOM 5 minutes 20 Double Unders + 3 deadlifts Then… 2014 Team Regionals Event 500m Row / 125 Du (switch) 50 Deadlifts, 275/185, (Partner holds... Read More

OverHead Squat 2-2-2 Then: 15 Min Amrap of: 200 meter Run 5 Strict Pullups 7 Power Snatch (95/63) 9 OverHead Squat (95/63) Post Loads and... Read More

Press: 5-5-5 Then… For time: 15 Shoulder 2 OH, 155/103 30 Alt Pistols 60 Over the Box Jumps, 24/20 30 Toes 2 Bar 15 Shoulder... Read More

EMOM 7 Minutes (as a complex, unbroken) 1 Power Clean 2 Hang Power Cleans Then…. 9-7-5 Bar Muscle Up (scale with jumping bar muscle up)... Read More

                    The Bix modeling. Test for a new 1 Rep Max Front Squat! Then: 3 rounds 10 squat clean thrusters 95/63 5 rope climbs

9am: Open Gym for 16.4 10am: Olympic Lifting with special guest Coach Jenny Butler 11am: Enduro WOD 5 Rounds- Fight Gone Bad Style 1 Min... Read More

Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row *55 handstand push-ups... Read More

Power Snatch: 2-2-2 Then… WWPF – For Time Run 400m, (partners run together) 50 Alt Box Jumps, 24/20 Run 400m, (partners run together) 30 Alt... Read More