WOD

10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5... Read More

Bear Complex Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve... Read More

“WWPF” – Running Clock 0:00 – 8:00 Establish a 3 RM deadlift (1 bar) 8:00 – 12:00 (4 min AMRAP) Rope climbs, Alt —1 min... Read More

Front Squats 3-3-3 Then: 5 Rounds of: 20 Wall Balls (20/15) 20 Kettle Bell Swings (56/35) 10 Pushups ….15 Min CAP Post Loads and Times... Read More

1a. RDL: 3 x 5 1b: Weighted Strict Pullups: 3 x5 Then… 14 min AMRAP 30 DU 20 SDHP, 70/53 (KB) 10 Push Press, 95/63... Read More

Power Snatch 2-2-2 Then…. 8 Power Snatches 135/93 8 Bar Muscle Ups 300m Run 6 Power Snatches 6 Bar Muscle Ups 300m Run 4 Power... Read More

Functional Fitness at it’s Best with 6am Debbie G.! 10 RM Max Back Squat Then 2 sets at 90% 3min AMRAP 10 Double Russian style... Read More

10am: Open Gym 11am Endurance 1 mile run 50 DU 25 burpees 800m run 50 DU 25 burpees 400m run 50 DU 25 burpees 1... Read More