WOD 4/18/22
Back Squat (WK4): 4 x 3 @ 85% Then, Barbell Carry: 3 x 50′ walk @ 110% Then, Players Choice (10 min cap) Option 1:... Read More
Endurance WOD at 9am 4/17/22
Murph Practice at 9am 5 Rounds 15 Pullups 20 Pushups 30 Air Squats 600m Run
Saturday 4/16/22
Open Gym Only 8am-11:30am Please join us at 9am for the 1 Mile Butterfly Walk with the Ciunci family Recommended Open Gym WOD: 20 Minute... Read More
WOD 4/15/22
WWPF – 36 min AMRAP 50 DB Squat Cleans, 50’s/35’s 20 Alt Box Jumps, 24/20 30 Toes 2 Bar (switch every 5 / partner hangs)... Read More
WOD 4/14/22
15 Minutes to a Heavy Jerk Then…… 2 Rounds for Time 20 Push Press 95/63 300m Run 20 Front Squats 300m Run 20 Thrusters 300m... Read More
WOD 4/13/22
Bench Press: 4 x 2 Strict Weighted Pull-up: 4 x 2 Then… 4 Min AMRAP 400m Run Max Ring Pull-ups 4 Min AMRAP 400m Run... Read More
WOD 4/12/22
Work to a 5 RM Touch and Go Snatch Then….. AMRAP 18 Minutes 75 Double Unders 50 Sit Ups 25 DB Snatch-Heavy
WOD 4/11/22
Back Squat (wk 3): 4 x 3 @ 85% THEN… Weighted Barbell Carry: 3 x 50′ @ 110% THEN… 10 Min Cindy Ladder: (1-2-3-4-5-6-7…..) 1... Read More
WOD 4/10/22
Olympic Lifting –Power Clean w/pause in catch directly into a squat: 65%x3 , 70%x2, 75%x1 Then, 5 singles with no pause (full squat clean) building... Read More
WOD 4/9/22
Choose a Hero: McGhee Complete as many rounds in 30 minutes as you can of:275/183 pound Deadlift, 5 reps13 Push-ups9 Box jumps, 24/20 Or……. Loredo... Read More