WOD

Back Squat 2-2-2 @90-95% Then….. With a 17 Minute Running Clock AMRAP 5 Minutes 10 Wall Balls 20/15 10 feet 10 Chest to bar pullups... Read More

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine! Strength... Read More

10 am- Open Gym, no olympic lift class 11 am- Endurance 1000m Run 50 Box Jumps 800m Run 50 Supermans 600m Run 50 Hand Release... Read More

Burpee skill session: a detailed look at the movement,  where you are at and how to take your burpees to the next level. Then… 15... Read More

Front Squat: 2-2-2 Then… “Wacky Wiser Partner Friday” For Time: 200m Firemans Carry 20 Muscle ups 40 Planking Burpees 60 C2B Pullups 90 Double Unders... Read More

Deadlift 2-2-2 Then: 4 Rounds 400 Meter Run 15 Deadlift 255/175 30 situps Post Loads and Times to Comments:    

1000m Row X 2 Then… AMRAP 15 Minutes 30 Walking Lunges 20 KB Swings, 53/35 10  Box Jumps, 24/20 200m Run Happy Birthday Maria Fudula!

Back Squat 2-2-2 @90-95% Then….. 10-9-8-7-6-5-4-3-2-1 Strict Pullup Deficit Handstand Push Up (kip or strict) on 45lb plates Cash Out: 400m Sprint