Today is our 15 year anniversary party! We will have regular 8am and 9:15am classes, then our party starts at Noon. 15 Year Anniversary WOD 15 Rounds 2 Hang Cleans 185/133 20 Double Unders 200m RunRead more

WWPF – Jackson’s Birthday Extravaganza 0:00 – 20:00 – 20 Min AMRAP 30 DB Power Cleans, 50’s/35’s (15 reps each) 15 Shuttle Run Relay, 25’up/ 25’back = 1 Shuttle run, (partner holds sandbag) 30 DB Front Squats, 50’s/35’s (15 reps each) 15 Shuttle Run Relay (partner holds sandbag) 30 DB Push Press, 50’s/35’s (15 reps each) 15 Shuttle Run Relay (Partner Holds Sandbag) 22:00 – 34:00 – 12 MIN AMRAP 40 Sandbag G2OS 30 Sandbag Squats 20 Burpees over Sandbag *Mix reps anywayRead more

Strength 12 Minutes to a Heavy Hang Clean Skill AMRAP 10 Minutes 1 Rope Climb 18′ 2 Muscle Ups (ring or bar) 3 Pullovers Speed For 10 Minutes-Bike Sprints 30s Sprint-Arms Only 30s slow arms and legs 30s Sprint-Legs Only 30s slow arms and legs 30s Sprint-arms and legs 30s slow arms and legsRead more

8×3 Deadlifts from 75-90% (2 sets @75, 2@80, 2@85, 2@90) 5×10 Dips 3 second lower, explosive on the way up Then…. 1000m Row/Run/Ski (Row Preference) 50 HSPU 50 DB Hang Snatch 50/35Read more

Low Hang (below knee) + Hang Snatch: 15 Min to a heavy single Then… “All Over” – 6 Rounds 12 KB Box Step-overs, 70/53 (24″/20′ 9 Overhead Squats, 115/73 6 Burpees over Bar *Cash Out: 200m Overhead Carry, 70/53 *Time is recorded once 200m OH Carry is completedRead more