Strength: Strict Press 5 at 40% 5 at 50% 5 at 60% no + on any lifts this week WOD: 16 MIN EMOM MIN 1: 10 Box Jumps 24/20/16 MIN 2: 10 Strict Press 75/55/45 (must clean weight first) MIN 3: 20 Goblet Squats 53/35/26lb KB MIN 4: 5 HSPU or 12 Hand release pushupsRead More

WOD: For time: 21-18-15-12-9-6-3 reps of Thrusters 95/65/45 Double Unders Pullups *cashout time permittingRead More

Strength: Deadlift 5 at 40% 5 at 50% 5 at 60% Wod 18 MIN AMRAP 25 Wallballs (20/14/12) 20/15/12 Calorie Row 15 Deadlifts (225/155/105)Read More

On the 4:00 x 6 Rounds: 200 Meter Run 10 Toes to Bar 5-5-4-4-3-3 Hang Power Cleans *Build In Weight On Hang Power Clean* * Your score for each round is the weight lifted for the hang power cleansRead More

Strength: Back Squat Deload week 5 at 40% 5 at 50% 5 at 60% no + on any lifts this week. WOD: For Time 25 Power Snatches (95/65/45) 25 Lateral Barbell Burpees 25 Overhead Squats (95/65/45) 25 Lateral Barbell Burpees 25 Squat Snatches (95/65/45)Read More

JUST SHOW UP!Read More

Strength: Strict Press 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD: AMRAP 5: Buy-In: 30/25/20 Calorie Row Into Max Rounds: 30 Double Unders 15 Front Squats (95/65/45) Rest 5 Minutes AMRAP 5: Buy-In: 25/20/15 Calorie Row Into Max Rounds: 30 Double Unders 10 Front Squats (135/95/75) Rest 5 Minutes AMRAP 5:...Read More

WOD: 20 MIN AMRAP 10 Power Snatches (115/85/65) 20 Overhead Squats (115/85/65) 30 Toes to Bar 40 Single Arm Dumbbell Hang Clean and Jerks (50/35/25) * We’ll alternate arms every 5 reps for this stationRead More

Strength: Deadlift 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD:  5 rounds for time: 30 Push-ups 20 Deadlifts (155/105/85) 10/7/5 Calorie Assault Bike 1 Minute Rest Between Rounds * Your score will be the total time, including rest, it takes to complete the 5 roundsRead More

Strength: Back Squat Wendler Week 3 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD: 12 MIN AMRAP 10 Power Cleans 135/95/65 8 Lateral Barbell Burpees 6 Box Jumps 30/24/10Read More