Back Squat 3×10 Then…. For Time 1 Mile Bike 30 Pushups 200m Farmer Carry 70s/53s 30 Pushups 400m Ski 30 PushupsRead more

Olympic Lifting: -Work to a heavy snatch from floor: 15 min -10 MIN EMOM: 1 Clean + 2 Jerks Endurance: AMRAP 35 MIN 800m Run 15 Burpee Pull-ups 800m Run 30 KB Swings, 53/35 800m Run 45 Box Jumps Overs 800m Run 60 Air SquatsRead more

Today is our 15 year anniversary party! We will have regular 8am and 9:15am classes, then our party starts at Noon. 15 Year Anniversary WOD 15 Rounds 2 Hang Cleans 185/133 20 Double Unders 200m RunRead more

WWPF – Jackson’s Birthday Extravaganza 0:00 – 20:00 – 20 Min AMRAP 30 DB Power Cleans, 50’s/35’s (15 reps each) 15 Shuttle Run Relay, 25’up/ 25’back = 1 Shuttle run, (partner holds sandbag) 30 DB Front Squats, 50’s/35’s (15 reps each) 15 Shuttle Run Relay (partner holds sandbag) 30 DB Push Press, 50’s/35’s (15 reps each) 15 Shuttle Run Relay (Partner Holds Sandbag) 22:00 – 34:00 – 12 MIN AMRAP 40 Sandbag G2OS 30 Sandbag Squats 20 Burpees over Sandbag *Mix reps anywayRead more

Strength 12 Minutes to a Heavy Hang Clean Skill AMRAP 10 Minutes 1 Rope Climb 18′ 2 Muscle Ups (ring or bar) 3 Pullovers Speed For 10 Minutes-Bike Sprints 30s Sprint-Arms Only 30s slow arms and legs 30s Sprint-Legs Only 30s slow arms and legs 30s Sprint-arms and legs 30s slow arms and legsRead more