WOD: For Time: 400/300/250m Row 21 Toes to Bar 9 Strict Presses (95/65/55) Rest 2 mins For Time: 400/300/250m Row 15 Toes to Bar 15 Push Presses (115/75/65) Rest 2 mins For Time 400/300/250m Row 9 Toes to Bar 21 Push Jerks (135/95/65)Read More
Part 1: 0:00-11:00 11 MIN AMRAP 50 Double Unders 11 Push Press 115/85/65 50 Double Unders 11 CTB Pullups 50 Double Unders 11 Goblet Squats 53/35/26 5 MIN Rest Part 2: From 16:00-24:00 MIN Build to a 1RM clean and jerk (can be squat and split as well) *score each part on their ownRead More
Strength: Power Snatch 10 MIN EMOM *Perform 3 Power Snatches every min on the min all at 75-80% of 1rm WOD: 3 rounds for time: 200m Farmers carry (choose your DB or KB weight) 1 weight in each hand 15 TTBRead More
*On the 3:00 x 6 Rounds:* *Rounds 1-3: 10/7/5 Calorie Assault Bike 7 Burpees 10 Front Squats (135/96/65) Rounds 4-6: 10 Front Squats (135/85/65) 7 Burpees 10/7/5 Calorie Assault Bike * 18:00 min workout * Score = Time it takes to complete each round. If you finish before 3 mins you rest until the next...Read More
Hi Members, Summer has finally arrived and were all super excited to get outside and enjoy some fitness in the sun. Please take a few minutes to read our announcements for this month! June 1st: New Cleaning Requirements It’s been over a year now with us using our disinfectant on all of our surfaces after...Read More
Strength: Back Squats (pause 3 sec at the bottom each rep) 5×5 all at 70% of 1rm WOD: 10 MIN AMRAP 15 Deadlifts 225/185/135 15 Wallballs 20/15/10Read More
