14
Sep
WOD 9/15/22
10 Minutes to a Heavy Snatch Then…… AMRAP 10 Minutes 20 Hang Snatch 75/53 15 OHS 5 Wall Climbs Then…… 10 Minute Ab Circuit 15... Read More
WOD
Refer A Friend
Invite A Friend To Check Us Out!
13
Sep
WOD 9/14/22
Barbell Glute Bridge Establish a heavy 6 rep max (1-2 sec pause) Then…. For Time 30-20-10 Wall Ball Shot, 20/14 SDHP, 75/53 400m Med Ball... Read More
12
Sep
WOD 9/13/22
Clean and Jerk 1-1-1 Then…… AMRAP 15 Minutes 5 Burpee Muscle Ups 10 Clean and Jerks 135/93 50 Double Unders
11
Sep
WOD 9/12/22
OHS: 3×3 Then… MainSite WOD 42-30-18 reps for time of: Row or Ski caloriesDumbbell box step-ups ♀ Two 35-lb DBs or KB’s, Box Ht =... Read More
10
Sep
Endurance WOD 9/11/22
Olympic Lift Class: -Snatch From Blocks 5×3 -Power Clean From Blocks 5×3 -DB OH Carry 3×50′ Endurance WOD: CFWC 9/11 Memorial WOD “SEPTEMBER 11th “-... Read More
9
Sep
WOD 9/10/22
Bench Press 1-1-1 Then….. Nate AMRAP 20 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday... Read More
8
Sep
WOD 9/9/22
Wacky Wiser Partner Friday 400m Run Relay 30 Synchronized Devils Press, 50/35 (SA) 30 Synchronized OH Lunges, 50/35 (SA) 400m Run Relay 20 Synchronized Devils... Read More
7
Sep
WOD 9/8/22
EMOM 10 Minutes 1 Clean + 1 Hang Clean AMRAP 10 Minutes 200m Run 10 Hang Cleans (Squat)135/93 AMRAP 10 Minutes 10 Bent Over Rows... Read More