WOD: Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12/10 Calorie Assault Bike 7 Clean and Jerks (115/85/65)Read More

JUST SHOW UP!Read More

WOD: For time: 33-27-21-15-9 Thrusters 95/65/55 CTB Pullups *30 MIN CAPRead More

Strength: Squat Snatch work to a heavy single for the day WOD: 400m Run 30 Snatches 135/95/65 400m RunRead More

Strength: Bench Press 1 set of max reps with no rest. record reps and weight lifted WOD:  12 MIN AMRAP 25 Double Unders 15 Double Dumbbell Deadlifts (50’s/35’/25s) 25 Double Unders 15 AbMat Sit-upsRead More

WOD: For time: 21-15-9: Power Cleans (115/85/65) Hand Release Push-ups Directly Into… 21-15-9: Push Press (115/85/65) Toes to Bar *core cashout (coach choice)Read More

Strength: Front Squat Build to a Heavy Complex 1 Pausing Front Squat (2 Seconds) 1 Front Squat WOD: 10 Rounds For Time: 15 Wallballs (20/14/10) 200 Meter RunRead More

Just show up!Read More

WOD: 20 MIN AMRAP 4 DB Thrusters 50/35/25 6 TTB 24 DURead More

Strength: Squat Clean and Push or Split Jerk (Work to a heavy single) WOD: For time: Cash in: 400m Row 30 Power Clean and Push Jerks 135/95/65 Cash-out: 400m RowRead More