Running Clock: 3 Rounds 21 Wall ball Shot, 20/14 15 Toes 2 Bar 9 Thrusters, 135/83   2 Rounds 800m Run 11 Deadlifts, 255/173   1 Round 400m Farmers Carry, 70’s/53’s (KB or DB’s)   Box 1 2009:  Foose explains kipping pull-up mechanics while Jenny demo’s at our grand opening  Virtual 6am/4pm   50 Walking Lunges 40 Alt Leg V-ups 30 SDHP 40 Side Plank Raises (20/side) 50 Walking Lunges 40 Bicycle Crunches 30 SDHP 40 Russian Twists 50 Walking Lunges    Read more

EMOM 11 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 20/15 Cal Bike 40 DB Snatch 50/35 60 Double Unders Wiser, already crazy 11 years ago! Virtual WOD: 6am, 12 Noon a. Kneeling Press 3 X ME per arm b. Weighted Cyclist Squat 3 X 30 (slow tempo) Then……. AMRAP 15 Minutes 30 DB or KB Snatch 30 Cossack Squat 30 Push Up Fit4ALL- 9am Bring a Friend for Free! Tabata Assault Bike (8 Rounds 20s/10s) Then……. AMRAP 16 Minutes 15 Burpees 20 DB Hang Snatch- light 30 Double Unders *EMOM 10 Jumping Squats*            Read more

Fit4ALL- 9am Bring a Friend for Free! Tabata Assault Bike (8 Rounds 20s/10s) Then……. AMRAP 16 Minutes 15 Burpees 20 DB Hang Snatch- light 30 Double Unders *EMOM 10 Jumping Squats*  Read more

For Time: 11 MU (24 Pull-ups/24 Dips) 40 Box Jumps, 24/20 50 Single arm Russian Swings, 53/35 60 Cal Row/or Ski 50 Single arm Russian Swings 40 Box Jumps 11 MU  (24 Pull-ups/24 Dips)   CORE CASH OUT: 5 min AMRAP :30 Weighted Plank :15 L-Sit   Welcome our newest member Chris   Virtual 6am/4pm Wall Sit: 3 x 1:00 (add weight if needed) Bicep Curl: 3 x 15 -20   Then…   11 Rounds 5 DB/KB Hang Squat Cleans 25 DU  Read more

EMOM 11 Minutes-Work up heavy, to be done as a complex 1 Deadlift 1 Hang Clean 1 Front Squat 1 Jerk Then……. 11 Rounds 3 Strict HSPU (5 Pike Pushups) 3 Squat Cleans 185/133 Back in 2011, celebrating the engagement of Vinnie and Michelle! Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 b. Sit Ups 3×50 Then……. Chipper 30 Burpees 40 Goblet Squats 50 KB Swings 60 Box Jumps or Tuck Jumps 50 KB Swings 40 Goblet Squats 30 Burpees Fit4ALL: Bring a Friend for Free at 9am!! Buns and Guns AMRAP 15 Minutes 20 KB Stiff Leg Deadlifts 20 Russian KB Swings 20 Glute Bridges 20 KB Bicep Curl Goblet Style   Cardio Circuit AMRAP 15 Minutes 200m Run, Row or Ski 10 Burpees over KB 20 Jumping Squats        Read more