WOD

9 am- Yoga 10am- Olympic lift class with Coach Ryan 11am- Endurance WOD 4 Rounds 9 OHS  135/95 15 Burpees Over Bar 21 Sit Ups... Read More

8 am- Beginners 9 am- Regular WOD 10 am-Beat the Coach In groups of 3 AMRAP 20 Minutes Person 1-Barbell Step Ups 20″/16″  85/55 Person... Read More

“Wacky Wiser Partner Friday” FOR TIME: 75 Power Snatches, 75/55 75 Burpees 75 C2B Pullups 50 Power Snatches 50 Burpees 50 C2B Pullups 25 Power... Read More

Thruster 7×1 Then 10 Thrusters (135/95) 50 situps 8 thrusters (135/95) 40 situps 6 thrusters (135/95) 30 situps 3 thrusters (135/95) 20 situps 1 thuster... Read More

3 min M.E. Double Unders 1 min break 2 min M.E. Double Unders 1 min break 1 min M.E. Double Unders Then… 12 Min AMRAP... Read More

EMOM 7 1 Power Clean 1 Clean 2 Push Jerks Then… AMRAP 7 3 Power Cleans 165/115 3 Push Jerks 3 Bar Muscle Ups Then…..... Read More

12 min Rope Climb Practice Rope Exercise Variations:  Spanish,  Russian, Legless, More Then: 4 Rounds for time 10 Monkey Swings from Rings or Bar. (Hang then let... Read More