WOD

3 RM Back Squat then 2 back down sets at 90% Awesome seminar this weekend, thank you all for coming!  Who wants another end of... Read More

10 am- Olympic Lifting 11 am- Endurance 2 Rounds 800m Run 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Box Jumps 24/20... Read More

Hang Power Clean: 2-2-2 Then… 5 Rounds: 6 Hang Power Cleans, 185/123 12 Toes 2 Bar 18 Wall Ball Shots, 20/14 6am Group Pic from... Read More

Wacky Wiser Partner Friday – Running Clock 0:00 – 10:00 Establish a max jerk 12:00 – 28:00 cap 25 Thrusters, 135/93 5 Rope Climbs 20... Read More

Holiday Party tonight @ 7PM   No Evening Classes Last Official Class is at 4:00PM.  Coach Jim will Run an Open Gym at 5:30 for... Read More

10 minutes of Handstand walk practice + Triple (double) Under practice Then… 16 min AMRAP 8 Front Rack Lunges, 115/73 16 shoulder 2 OH, 115/73... Read More

EMOM 7 Minutes (as a complex) 1 Clean 1 Hang Clean 1 Jerk Then….. 1000m Run 20 Hang Power Cleans 185/133 15 Ring Muscle Ups... Read More

4 rep max back squat + 2 sets of 90% 3 rounds for time: 30 Medball sit-ups 20/14 15 Power Snatches 135/95