WOD

EMOM 10 Minutes 2 Snatch Pulls + 1 Below Knee Snatch Then…. AMRAP 15 Minutes 5 HSPU 3 Burpee Muscle Ups or 5 Burpee Pullups... Read More

Deadlift Deload 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% Then… 4 Min AMRAP 400m Run Max SDHP,... Read More

Back Squat 4×2 Then…… 3 Rounds 15 Thrusters 95/63 15 Burpees over Bar

Classes at 8m and 10 am Labor Day WOD Remix 5 Rounds 100m Sandbag Bear Hug Carry, 100/75 or Double KB Front Rack Carry 53s/35s... Read More

Oly: Clean and Jerk:1RM OHS: 1RM Then… ENDURANCE AMRAP 35 Minutes 10 Burpee Pullups 300m Run 20 Strict Press 95/63 300m Run 30 V Ups... Read More

10 Minutes To Complete: 100 Floor Press (135/93) *Every time You Break = 5 Bar Facing Burpees* 10 Minutes to Complete: 100 DB Box Step... Read More

WWPF – Vicki’s Birthday Bash Edition 0:00 – 15:00 1RM Hang Snatch 17:00 – 32:00 15 Min AMRAP 63 Synchronized Wall Ball Shots, 20/14 63... Read More

13 Heroes-CFWC Version AMRAP 32 Minutes 13 Strict Handstand Push Ups 13 KB SDHP 70/53 13 Chest to Bar Pullups 13 KB Swings 70/53 13... Read More