WOD

EMOM 5 minutes 3 Hang Snatch Then…. Masters Qualifier Event 4 AMRAP 20 Minutes 55 Burpees 34 OHS 95/65 21 Ring Muscle Ups (sub 30... Read More

2 Rep Max Back Squat and 2 sets of 90% 3 rounds for time 20 KB Swings 53/35 20 Toes 2 Rings 20 Hurdle Jumps... Read More

Reminder:  There will be no Olympic Lift Class.  Coach Ryan will be coaching at the East Coast Gold Classic 9 am- Open Gym 11 am-... Read More

Deadlift: 3-3-3 Then… 2016 Individual Regional Event 5 (modified)  3 Rounds 400m Run 40 Situps 7 Deadlifts, 315/205 Happy B-Day to Brendan Laumer & Happy... Read More

Partner Med Ball Sprints 3 x 400m Then… WWPF 2016 Regionals Event 3 & 4 (partner style) 104 Wall Balls Shots, 20/14 (10′) 52 Pullups... Read More

Push Press 3-3-3   Then   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and... Read More

Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For... Read More

15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict... Read More